KB Swing Fitness Workout #229

Day 44/56

CONDITIONING:
EMOM, 10 Minutes
3 Push-Press

4 Rds @ 65%
2 Rds @ 70%
2 Rds @ 80%
1 Rd @ 85%
1 Rd @ 90%

Then;
Max Reps: Ball Slams in 7 Minutes

INTENSITY:
3 Rounds for Time of:
21 KB Swings (1.5p/1p)
21 Wall Balls (20/12)

RESET:
2 Rounds:
60s Wall Sit
60 Flutter Kicks (1 Leg, 1 Rep)
60 Mountain Climbers

Clean Fitness Workout #224

Day 34/56

CONDITIONING:
Full Snatch
2 rds 3 Reps @ 65% 1RM
2 rds 3 Reps @ 75%
1 rd 3 Reps @ 85%
1 rd 3 reps @ 95%

Then:
60 reps - Air Squats

INTENSITY:
9-6-3 Reps of:
Clean (225/155)
KB Swing (2p/1.5p)
Calorie Row

RESET:
2 rounds:
10 Around the Worlds (45/25 - either direction)
10 Plyo Push-Ups
10 Suspension Y-Flies

AMRAP Fitness Workout #219

Day 27/56

CONDITIONING:
Complete the following:

5 Rounds:
Bear Complex @ 55% of your Push-Press 1 RM

*Each round of the Bear Complex is 7 sets of the following sequence (without dropping the bar):
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Reset

Then;
30 Burpees

INTENSITY:
AMRAP; 5 Minutes
5 KB Swings (2p/1.5p)
5 Ball Slams (20/12)
10 Double Unders

RESET:
10 Calorie Row
6 Turkish Get-Ups
50 Mountain Climbers
60s Plow Pose

Box Jump Fitness Workout #213

Day 19/56

CONDITIONING: 
EMOM, 12 minutes
Backsquat

6 Sets: 10 reps at 55% 1 RM
2 Sets: 5 reps at 65%
2 Sets: 3 reps at 75%
2 Sets: 2 reps at 95%

Then; immediately with no rest:
100 Double Unders

INTENSITY:
40,30,20 and 10 reps of:
Box Jump (24/20)
KB Swing (1.5p/1p)

RESET:
25 Reps each of:
Leg Lifts
Ring Row
Suspended Mountain Climber
Hollow Rock

Sprinting Fitness Workout #209

Day 13/56

CONDITIONING:
EMOM, 12 Minutes
1 SDHP + 2 Squat Cleans
 - 6 sets @ 55% Clean 1RM
 - 2 sets @ 60% Clean 1RM
 - 2 sets @ 65% Clean 1RM
 - 2 sets @ 70% Clean 1RM

*Do 2 Sumo-Deadlift, High-Pulls, then 2 Squat Cleans at the same weight

INTENSITY:
AMRAP, 10 Minutes
100m Sprint
30 Double Unders
10 Burpees

RESET:
2 Rounds of:
15 KB Swings (1p/.5p)
60s Cobra Pose
Max UB Toes to Bar

Calorie Row Fitness Workout #207

Day 12/56

CONDITIONING:
As Far As Possible, 8 minutes:
Bear Crawl

then;

1 Rounds, Max Reps UB (unbroken) Pull-Ups

INTENSITY:
3 Rounds for Time of:
5 Back Squats (225/155)
10 Calorie Row
15 KB Swings (1.5p/1p)

RESET:
2 Rounds of:
50 Mountain Climbers
5 Barbell Roll-Outs

KB Swing Fitness Workout #204

Day 9/56

CONDITIONING:
EMOM, 5 Minutes
Max UB weighted pull-ups*

*Unbroken pull-ups; prep for this by having the weights standing by near you. I usually works best by holding a dumbell between your feet.

EMOM, 5 Minutes
3 Squat Cleans
55%, 65%, 65%, 75% and 85% rounds EMOM.

INTENSITY:
3 Rounds for Time of:
400m Run
15 KB Swings (1.5p/1p)
15 KB SDHP (1.5p/1p)

RESET:
3 Rounds of:
10 KB Orbits, Left
2 Turkish Get-Ups
10 KB Orbits, Right
2 KB Goblet Squat and Hold (15s)

Ball Slammer Fitness Workout #201

Day 4/56

CONDITIONING:
1 mile Sandbag Run (35/25lbs)

When/if you have to stop for a break, complete 20 plyo push-ups on the sandbag for every stop.

INTENSITY:
3 Rounds for Time of:
40 KB Swings (1p/.5p)
20 Ball Slammers (20/12)
10 Thrusters (95/65)

RESET:
2 Rounds of:
18 KB Goblet Squats
9 Good Mornings (45/25)

Whitten Hero Fitness Workout #174

Day 79/112

INTENSITY:
Whitten
5 rounds
22x KB swings (2p/1.5p)
22x Box jump (24/20 inch)
Run 400m
22x Burpees
22x Wall ball (20/12)

RESET:
60s each of:
4-way shoulder mobility w/band
sit-squat hold
plank


Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Lurong Living Original Remix Fitness Workout #176

Day 75/112 

INTENSITY:
12 Min Time Cap:

100 Burpees
100 Kettlebell Swings (1.5p/1p)

Break up the exercises and reps in any order

RESET:
2 Rounds of:
50' Bear Crawl
60s Cobra Pose
50' Walking Lunge and Twist
60s Plow Pose

AMRAP Fitness Workout #172

Day 71/112

INTENSITY:
AMRAP 12 Minutes
10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:
3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

Helen Fitness Workout #166

Day 65/112

INTENSITY:
Helen
Three rounds for time:
400m Run
21 KB Swings (1.5p / 1p)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups

EMOM KB Fitness Workout #161

Day 57/112

INTENSITY:
EMOM, 12 Minutes
2 KB Swings (1.5p / 1p)
3 Burpees
4 Box Jumps (30"/24")

RESET:
10 Turkish Get-Ups (total)
60s Wall Sit
5 Man Makers

Chipper Fitness Workout #160

Day 54/112

INTENSITY:
For Time
30 Push-Press (95/65)
100 Double Unders
20 Wall Balls
50 Double Unders
10 KB Swings (1.5p / 1p)

RESET:
2 Rounds
50' Spiderman Lunge
10 GHD Sit-Ups
250m Row

Ring Dip Fitness Workout #152

Day 44/112

INTENSITY:
AMRAP 12 Minutes
6 Ring Dips
4 Strict Pull-Ups
2 Cleans (155 / 115)

RESET:
2 Rounds of:
Max Wall Walk-ups, UB
3 Man-Makers
10 Around the Worlds, alternating directions

Run, Swing and Slam Fitness Workout #152

Day 43/112

INTENSITY:
3 Rounds for Time of:
800m Run
21 KB Swings (1.5p / 1p)
15 Ball Slams

RESET:
One-Arm Barbell Press (Spear Press)
Work for 10 minutes, increasing the weight up from 45# as necessary

http://www.weighttraining.com/exercises/one-arm-barbell-military-press

Rowing, Swinging and Slamming Fitness Workout #121

Day 51/58

INTENSITY:
3 Rounds for time of:
250m Row
25 KB Swings (1.5p/1p)
30 Ball Slams (20/14)

RESET:
10 Minutes, L-Sit Progression
– On the paralletes, work towards a 30 second L-Sit
– If you cannot do an L-Sit at all, begin with knees completely tucked to the chest and work your way out. Work progressively outward for 10 minutes
– If you have the L-Sit down, do 3 rounds, max time (L-Sit) with a 60 second break between rounds.

Heavy Working Fitness Workout #102

Day 24/58

INTENSITY:
9-6-3 Reps of:
Hang Power Clean (155/115)
Barbell Walking Lunge (155/115)
Burpee Box Jump Overs (24/20)
KB Swing (2p/1.5p)

RESET:
2 Rounds of:
60s Weighted Squat Bridge (3p / 2p) - 1.5p KB in each hand
10 KB Snatch, Alternating (1.5p/1p)
10 Barbell Floor Wipers

Filthy Fifty Fitness Workout #92

Day 10/58

Pretty much you in about 30 minutes

INTENSITY:

Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!

Helen Fitness Workout #89

Day 7/58

INTENSITY:

Helen
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups