Leg day...KILL IT (400+ total reps)

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Warm-up:

• your choice: 100 kettlebell swings or burpees

Workout:
Super set the following two exercises for 5 rounds

• squat 65% of max x 10
• squat jumps x 20 (jump on to bench, large tire, or platform if you or your gym has one OR just jump as high as you can)
• rest 60-90 seconds

lunges and calf raises for four rounds

• lunges 65% of bodyweight x 10 each leg (20 total steps if you prefer walking lunges)
• calf raises 100lbs x 25
• rest 60-120 seconds

WANT MORE?

• Split jumps x 50

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New Videos are up

Check out my new videos on YouTube. One is a little grainy, but you will get the idea. Click here.

Me, myself and two ROPES workout

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Warm-up:

• Tabata with burpees (20 seconds of work followed by 10 seconds of rest for 8 rounds - should take 4 minutes to complete)  ex. perform burpees for 20 seconds, rest for 10, repeat

Workout: 4 rounds of the following

• "monkey" rope climb
• push-ups for maximum reps (strict form)
• rest 30-60 seconds

3 rounds of the following

• rope pull-ups for maximum reps
• diamond push-ups for maximum reps
• rest 30-60 seconds

Finisher:

• bear crawl 30 yards
• rest 60-90 seconds
• repeat 4 times

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Short and BRUTAL TOTAL BODY workout

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Warm-up:

• kettlebell snatches x 100 (4 minutes 10 seconds time to beat)

Workout:

• kettlebell get-ups 40k (2 ladders of 3 rungs each side = 24 reps)
• kettlebell get-ups 32k (1 ladder of 5 rungs each side = 30 rreps)

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ropes and a kettlebell 300+ upper body workout

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Warm-up:

• kettlebell snatches or swings 16k x 100+ (5 minutes)

Workout:
Complete the following in under 30 minutes

• 32k kettlebell presses (Russian Ladders) 5 ladders of 5 rungs (75 total reps each side)

Complete 4 rounds of:

• rope climb
• push-ups x 25
• rest 30-60 seconds

Complete 5 rounds of:

• rope pull-ups x 5
• s-l-o-w and controlled push-ups x 10
• rest 60-90 seconds

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kettlebell and a tire WORKOUT

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Warm-up:

• 100 kettlebell snatches or 100 kettlebell swings

Workout:

• kettlebell presses (5 ladders of 5 = 75 reps each side) 32k TIME to beat: 28 minutes 51 seconds

superset

• tire flips 500-700lbs tire x 5
• push-ups x 25
• rest 60-120 seconds
• complete 4 rounds

Stretch