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Warm-up:
TGU step-by-step progression 1 each side
Skill:
bent press
Workout:
light-med weight:
10 double swings
10 double clean press
10 double clean squat
10 double snatch
med-heavy weight:
10 double swings
10 double clean press
10 double clean squat
10 double snatch
med-heavy weight
5 snatch press
5 swing clean squat
5 clean squat press snatch
As many rounds as you see fit.
Enjoy!

Warm-up:
2 min of swings
Skill:
Heavy get-up sit-up practice
Workout: AMRAP 20 min
5 clapping push-ups
10 heartbeat squats thruster
15 deck squat star jump
20 over head swing
Enjoy!

Warm-up: Burpee Bedly
Burpee to 4 split squats X5
Burpee to 4 jumping jacksX 5
Upright row to a burpee (do the push-up portion of the burpee on top of the kettlebell) X5
Burpee to a snatch on each side X5

TGU practice for 10min. Focus on the hip bridge; work from the hip and resist doing a back extension. Don’t rush this exercise and use the time to get better at it not just for the huge benifits but for the opportunity to do some great mindful training.

Workout: 30-30-60
30 Heavy thrusters
30 light thrusters
60 air squats
Enjoy!!

Warm-up with the Flow Drill. 30sec with each exercise:
swing, clean, press, goblet squat, snatch, sumo deadlift high pull
Do all exercises for the recommended time on one side then switch to the other side.
Skill: TGU
Work on the hip bridge. This is a “HIP” bridge not a back extension. Dont allow your back to over extend with the intent of extending your hip. Keep your ribs down close to your hips and extend your hips. Then work from the standing position down to the hip hinge. Emphasize the use of the front leg when going from a standing position down to the kneeling and back up. Make it a one leg squat.
Workout:
Renegade row X5 each side
Double Snatch X5
5 rounds
See Saw press X5 each side
Goblet squatX20
5 rounds
Enjoy!!

You know this as Fight Gone Bad. We renamed it Fun Gone Bad. The protocol is one minute for each exercise, 5min total, with one minute in between rounds. 3 rounds for a total of 17min.
Workout:
Pushup
Thruster
Burpee
Double Cleans
Sumo Deadlift Highpull.

Use a light kb for the thruster. Medium weight for the cleans and a heavy weight for the SDHP.
Enjoy!!

Ahh to be 26! I love birthday workouts and this one is pretty deceiving. I am happy Brittany is only 26.
Warm-up for this workout with shoulder mobility drills:
Lying floor side press
Hanging shoulder packing drills

Workout: AMRAP 20min
26 alternating swings
26 push-ups
26 cossack squats
26 snatches each side
Enjoy!!

When the Warm-up is a workout, it is going to be a great day.
Warm-up:
Spiking drill.
You will need two people for this drill. One person swings, one person spikes, both get smoked.
10min
Workout:
25 renegade row each side
50 push-ups
50 dead lift (2bells)
50 situps (knees out , feet together)
50 box jumps
25 alternating clean and press from the floor each side
10 renegade row each side
Enjoy!!

Warm-up with planks and windmills. Do the warm-up, you will thank me later!
Workout:
50 double swings
50 air squats
40 double cleans
40 jumping lunges
30 double squats
30 burpee star jumps
20 double snatches
20 box jumps
10 double press
10 high/low plank with pushup

This is a great way to warm- up and not just for this week.
Grab a bell that you can balance on as in a Renegade Row, brace yourself like you will be doing a one-arm push up, your free arm travels around your side in a half clock motion. 5 reps on each side. Franz Snideman was first to show me this exercise and it is a beauty!
Then grab the same bell and do ten Weiski’s. Nice and slow and don’t do bad squats! Redo the rep if your hips come up before your shoulders start to move. Enjoy!!
Check it out:

Carolyn put us through a great Postural workout. She really knows how to balance the body. I know I felt and was straight and aligned.
Warm-up with 20yrds of inch worms and 20yrds of bear crawls with hips creased and high. 20yrds of lunges with fingers interlaced together and hands above head. 20yrds of long jumps.
Workout: 21-15-9
Snatches
Burpees
Swing squats
KB thrusters
Run 300m
After this workout, the rest of the weekend will be a breeze!
Enjoy!!