TOTAL body STRENGTH workout

Stretch

Warm-up:

• 25 burpees
• 25 kettlebell swings
• 25 mountain climbers
• 25 pushups

Workout:

• rope or towel pull-ups x max reps
• kettlebell snatches x 10 each side
• kettlebell get-ups x 4 each side
• 500-700lbs tire flips x max reps
• sledge hammer swings x 10 each side
• 60 seconds rest
• Repeat 3-5 times

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G.A.M.M.A. crew special

Stretch

Warm-up:

• 21 burpees to pull-ups
• 21 kettlebell snatches
• 21 spider man pushups
• 15 burpees to pull-ups
• 15 kettlebell snatches
• 15 spider man pushups
• 9 burpees to pull-ups
• 9 kettlebelll snatches
• 9 spiderman pushups
• 6 burpees to pull-ups
• 6 kettlebell snatches
• 6 spider man pushups

Workout:
3 rounds of:

• kettlebell get-ups x 6 (3 each side)
• split jumps x 20
• rest 60-90 seconds

1 set of:

• "hanging" heavy bag crunches

340 rep Chest, Back and Biceps workout

Stretch

Warm-up:

• 24k kettlebell snatches x 100+ (5 minutes)

Workout: (rest as needed. time to beat on pull-ups and pushups: 26 minutes 12 seconds)
Chest and Back

• pull-up ladder to 5 (1 rep, 2 reps, 3, 4, 5 = 15 reps)
• pushups x 25
• pull-up ladder
• pushups x 25
• pull-up ladder
• pushups x 25
• pull-up ladder
• pushups x 25
• pull-up ladder
• pushups x 25
• single arm kettlebell rows 32k x 20 each side
• kettlebell bench press (hold one kettlebell in the pressed position with arm locked while pressing with the other arm, then switch) 24k x 10 each side
• repeat rows and presses for 3 sets each (60 rows each side and 30 presses)

biceps

• curls 30-40% of max x 25 (strict form - NO swinging, and squeeze at the top of the contraction)
• x 25

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Legs and shoulders...but mostly LEGS

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Workout:
lunges with OVERHEAD static hold

• 24k each hand x 20 lunges
• x 16
• x 16

standing OVERHEAD static hold

• 24k each hand x 45 seconds
• x 45 seconds

barbell squats

• 41% of max x 10
• 64% x 5
• 64% x 5
• 81% x 3
• 87% x 2
• 93% x 1

kettlebell snatches

• 24k x 100 (under 5 minutes)

Stretch

Strength and endurance workout for legs and shoulders

Stretch

Warm-up:

• kettlebell snatches 16k x 100+ (5 minutes non-stop swap hands as often as you want)
• REPS to beat 150 (5 minutes 15 seconds)

Workout:
Shoulders

• kettlebell press ladders 40k (1-2 = total 3 reps each side)
• 32k (1-2-3-4-5) REPEAT 3 more times (total 60 reps each side)
• 24k x 10 each side

Legs

• barbell squats 41% of max x 8 (rest 1.5-3 minutes between sets)
• 67% x 5
• 67% x 5
• 67% x 5
• 67% x 5
• 67% x 5
• 81% x 3
• Jump squats (rest 45-90 sec between sets)
• x 25
• x 25
• Calf raises (rest 30-45 sec between sets)
• 48k x 25 repeat 3 more times (100 total reps)

Stretch

How to make your own Bulgarian training bag

Bulgarian Training bags are a great alternative to kettlebells.  Check out this YouTube video on how to make your own.  I have one and it works great.

http://www.youtube.com/watch?v=il8rU0H-9ps&eurl=http%3A%2F%2Fzacheven%2Desh%2Ecom%2Fblog%2F&feature=player_embedded

Upper Body 450

Stretch

Warm-up:

• kettlebell swings 16k (5 minutes; 100 reps minimum)

Workout: Chest and BACK (rest as needed)

• pull-up ladder (1-2-3-4-5) = 15 total reps
• 25 pushups
• pull-up ladder
• 25 pushups
• pull-up ladder
• 25 pushups
• pull-up ladder
• 25 pushups
• pull-up ladder
• 25 pushps
• kettlebell single arm rows 32k x 25 each side

Bis and Tris (rest 30-90 seconds between sets)

• bicep curls 70% of max x 50 (5 sets of 10)
• close or reverse bench 80% of max x 50 (5 sets of 10)

Finisher: (If you need it!)

• 16k bear crawls for 30 yards
• 4 rounds

Stretch

Training legs and core with kettlebells

Stretch

Warm-up

• kettlebell snatches 24k x 100+ in 5 minutes

Workout: REST only as needed between sets. NO sand bagging!
The following sets are of walking lunges holding kettlebells straight over head (static hold).

• 16k's x 8 steps
• 24k's x 8
• 32k's x 4
• 32k's x 4
• 24k's x 8
• 16k's x 8

Kettlebell squats

• 48k (either a single or two 24k's) x 8
• 48k x 8
• 48k x 8
• 48k x 8
• 48k x 8

jumps (Go down into a squat position and JUMP throwing yours hands towards the ceiling.  Return immediately to the squat position upon landing and repeat.  Perform each set as quickly and explosively as possible.

• x 20
• x 20
• x 20
• x 20
• x 20

Finisher:

• Really?!!!  I don't think you need one.

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Russian ladders for UPPER BODY strength

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Warm-up:

• kettlebell snatches 24k for 5 minutes (goal of 100+ reps)

Workout: (rest as needed, but complete as quickly as possible...I usually rest the most between rungs 4 and 5 in each ladder)

• pushups and pull-ups with 10lb chain (ladders)
• pushup x 1, pull-up x 1
• pushup x 2, pull-up x 2
• pushup x 3, pull-up x 3
• pushup x 4, pull-up x 4
• pushup x 5, pull-up x 5
• That was ONE ladder of each exercise
• complete 5 ladders (total reps: 75 pushups and 75 pull-ups)

Finisher:

• 500-700lbs tire flips x 3
• rest 2 minutes
• 4 rounds

Stretch