UPPER BODY 300 WORKOUT

Active Stretches

Workout: complete the following (break sets and reps up anyway you like and complete the exercises in any order you like) as quickly as possible

• 24k kettlebell snatches x 100 (50 each side)
• 24k single leg press military presses x 100 (50 each side)
• pull-ups (NO kipping) x 50
• push-ups x 50

TIME to beat 17 minutes 47 seconds

Static Stretches

Unconventional...Brutal... Effective!: Train HARD to be HARD

Unconventional...Brutal... Effective!: Train HARD to be HARD: Active stretches Workout: tire flip, then jump into the tire and back out (two jumps) and repeat x 10 (400lb-500lb tire) = 10 flips and 2...

Train HARD to be HARD

Active stretches

Workout:

• tire flip, then jump into the tire and back out (two jumps) and repeat x 10 (400lb-500lb tire) = 10 flips and 20 jumps
• kettlebell snatches 24k x 30
• 60-90 seconds rest
• repeat four more times (only this time, use 600-700lb tire for 5 flips and 10jumps each round)

Total reps: 240 (150 snatches, 30 flips, and 60 jumps)

Want to make it a "300" workout?  add 30 pull-ups and 30 push-ups at the end

Static stretches

Sick and Twisted - BRUTE Strength workout

Active stretches (lunges, arm swings, arm cirles, etc.)

Warm-up:
SQUATS (increase weight each set until you reach max beginning with just the bar)

• x10
• x8
• x5
• x3
• x1
• x1
• x1

Workout:
Complete as a circuit:

• Turkish get-ups x6 (3 each side - heaviest kettlebell you can complete the reps with)
• tire flips x10 (again, heaviest you can complete the reps with)
• kettlebell shrugs x15 (Yes...shrugs...think of it as a cool down)
• REST 90 to 180 seconds
• REPEAT 4 rounds

Static stretches

Short and Brutal

Stretch

Warm-up:

• 100 kettlebell snatches

Workout:

• heavy (500-700lbs) tire flips x10
• 4 rounds
• heavy rows (lats) x6-8 reps each side
• 4 rounds
• various abduction and rotation movements (very light) for rotator cuff

Stretch

total body training

Stretch

Circuit (complete in as little time as possible)

• 21 burpees to pull-ups
• 21 kettlebell snatches (24k)
• 21 push-ups
• 15 burpees to pull-ups
• 15 kettlebell snatches
• 15 push-ups
• 9 burpees to pull-ups
• 9 kettlebell snatches
• 9 push-ups
• 6 burpees to pull-ups
• 6 kettlebell snatches
• 6 push-ups
• REST 3-5 MINUTES

Tire flips

• x 6
• x 7
• x 7
• x 5

Stretch

total body workout + arms

Stretch

Warm-up:

• kettlebell swings x 50

Workout:
SUPERSET (60-90 SECONDS REST BETWEEN ROUNDS)

• 500-700lbs tire flips x 5
• kettlebell snatches x 20 (10 each side)
• rest
• 4 rounds (100 total reps)

SUPERSET (30-45 SECONDS REST BETWEEN ROUNDS)

• chin-ups x 5
• body weight triceps extensions x 5
• rest
• 6 rounds (60 total reps)

SUPERSET (45-60 SECONDS REST BETWEEN ROUNDS)

• curls (you choose - no sandbagging!) x 10
• triceps extensions (you choose) x 10
• 3 rounds (60 total reps)

Stretch