EASY STRENGTH

EQUIPMENT REQUIREMENT

1-2 Kettlebells

Pull Up Bar

Ab Wheel

 

WARM UP - 6 MIN - 3X5 EACH MOVEMENT

KB Halo, Prying Goblet Squat, SLD or Side Plank

 

E2MOTM - every 2 minutes on the minute, perform 1 round

Alternative Movement Options Are Italicized

 

5 Total Rounds - Kettlebell Complex

See Back Pocket Workouts, Try A New KB Complex Every Week

2x Deadstop Cleans or Deadstop Snatch

2x Strict Overhead Shoulder Press or Paused Push-Jerk

2x Goblet Squat or Front Squat 

 

2 Total Rounds - Hinge & Push

5x Suitcase Deadlift or SLD, Rotating KB Deadlift

5x Hindu Pushup or Bench Press Variation, Dips

 

3 Total Rounds - Lunge & Pull

6x Reverse Lunge or Cossack Squat, Mid Foot Lunge

3x Chin Up or Row Variation

 

2 Total Rounds - Hinge & Rotate

perform 1 set on the right, then the left

10x Single Arm Swings or OverSpeed Eccentric 2 Hand Swings

1x Turkish Get Up or 4 Point Get Up

 

FINISH YOUR WORKOUT:

BUILD MORE STRENGTH BY performing 100M Farmers Carry

BURN MORE FAT BY performing 20 minutes of Running

IMPROVE YOUR FITNESS BY sprinting 1KM (keep track of time improvements)

 

COACHES NOTES:

  1. Training in a "Punch The Clock" Manner, but always mentally ready to "flip the crazy switch" is for professional warriors.

  2. Every 4th workout FLIP THE CRAZY SWITCH, but do not break the body! Do this by adding a few sets to the KB Complex, manipulating rest intervals or adding a 10/1 Ladder as a finisher.

  3. Variety is the Spice of Training. We recommend using the same program design for at least 21 days before using alternative movements. However, if a movement prescription becomes TO EASY, scale the movement up in intensity.

 

Our members use this program every MONDAY-FRIDAY @ 6:00pm -- CLICK HERE TO TRAIN WITH JOIN US!

 WARM UP

3 Rounds - 5 Reps Each

Prying Goblet, Hip Bridges, Halo

 

5 ROUNDS

2X DEADSTOP SWING CLEANS - STRICT OHP - FRONT SQUAT

2 ROUNDS

5X SUITCASE DEADLIFT - DIPS OR HINDU PUSH-UP

3 ROUNDS

3X COSSACK SQUAT - GORILLA ROW

2 ROUNDS

10X ONE ARM SWING + 1X FULL TGU 

Finish The Training Session With Abs & Stretching