BUDDBELLS.com

Nina Simone popped into my mind for some reason while naming this workout. No connection.
We did this one in the park so go outside and enjoy the elements.
Warmup:
60 yards of bear crawls and push-ups. Walk 10 steps with your hands then do 5 pushups.
60 yards of high knee skips and 10 jumping jacks. 2 skips on each side then jumping jacks.
60 yards of squat jumps with 10 donkey kicks. 5 jumps then 10 donkey kicks.
5 min of snatches. Get as many as you can, switch hands as often as you like. A good goal is 100reps

Workout:
50 overhead (OH) swings
5×5x2 presses (do 5 presses each side two times. 10 presses split into 2 sets)
40 OH swings
4×4x2 presses (same as above)
30 OH swings
3×3x2 presses
20 OH swings
2×2x2 presses
10 OH swings
1×1x2 presses
Enjoy!!

The strength portion is to simulate heavy labor work and the fitness portion is to simulate hard work at a much more intense level, as in a Search and Rescue mission. Tough work at a emergency site and getting the injured objective out of the area in a hurry. Enjoy!

Deadlift 10,000lbs (8,000 lbs)
Clean 7,500 lbs (6,000)
Push Press 5,000 lbs (2,500)
Example: Deadlifting (2) two 24kg KBs 10 times = 1,000lbs
Clean (2) two 24kg KBs 75 times = 7,500 lbs
Fitness:
1 min swings
1 min jump rope
1 min swings
1min kriss cross abs
3 rounds

We will be setting our fitness goals for the year this week. Dig down and set goals that give you the chills when you think about achieving them. Not just TODO goals but ones that really touch you deep down.

Then we will send our goals out into the Universe by telling everyone in class and let the magic of our combined energy help us reach those goals. Set a goal that you would never of thought possible in a year. Reach for the stars!

Kettlebell Carries for 3 rounds. FInd an area at least as long as a basketball court. Get two kettlebells that you can double press.

Overhead carries the length of the court. At one end see saw press 5 each side.
Rack carries to the other end. 5 front squats
Farmer carries to the other end. Bear crawl with the kettlebells the lenght of the court.

10 snatches each side
10 v-ups
5 rounds

20 swings
10 plank cloth taps each side.

Enjoy the smoker. Happy Halloween!