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WOD

KETTLEBELL QUICKIE – UpDown Complex-Ladder

Fat Loss, Programming, Training By December 26, 2016 Tags: , , , , , , No Comments

Perform the following complex as a ladder with the listed rep scheme. Perform the ascending sets of the complex with even numbered reps. Start with 2 reps and work upto 10 reps. Start descending the reps of each set with odd numbers starting with 9 reps working down to 1 rep on the final set. Rest as necessary. Perform as quickly as possible.

COMPLEX:
A1) Kettlebell Swing
A2) Goblet Clean
A3) Goblet Squat
A4) Two-Hand Press
REP SCHEME: 2, 4, 6, 8, 10, 9, 7, 5, 3, 1
You can use this workout as a stand alone workout or conditioning complex after your regular training. To get better at this workout, time how long it takes you to complete the ladder and try to beat your time each time you attempt it.
Enjoy!

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KETTLEBELL QUICKIE – Snatch That!

Fat Loss, Training By December 13, 2016 Tags: , , , , , , , , , , , No Comments

I am thrilled to annouce that every week I will be sharing a kettlebell metabolic conditioning workouts that you can do in a pinch. These workouts will short and intense in nature and will be shared every Monday moving forward, so stay tuned! 🙂

Our first workout is a kettlebell complex to build and groove the kettlebell snatch. A complex means you will complete one round of the exercises without putting the weight down or resting.

This week’s workout goes as follows…

SNATCH THAT!

A1) one arm swing x 5 (right)
A2) high pull x 5 (right)
A3) snatch x 5 (right)
A4) one arm swing x 5 (left)
A5) high pull x 5 (left)
A6) snatch x 5 (left)
Do 4 rounds for time, rest between rounds as necessary.

Hop to it! 🙂

Share your times for you workout on Instagram and Twitter and don’t forget to tag me in the posts.

 

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The Birthday Cake WOD

Programming By June 24, 2016 Tags: , , , , , , , , , , , , , , , , No Comments

On  Tuesday, I celebrated my 25th year of life on this planet – Heyyyyy!

So I decided to celebrate by training my favourite muscle group – glutes. It’s been a while since I’ve done a good glute workout just for the pump so I wanted to do something really special.

I made a bodyweight glute circuit and I ended up enjoying it a lot more than I thought I would – so much so that I decided to add it into my regular programming two times per week. I originally shared the workout on Instagram and now I’m sharing it here on my website with instructional videos so you can have as much fun as I did doing this workout.

Let me lay it down for you.


 

THE BIRTHDAY CAKE WOD

A1) Reverse Hyper x 25 reps

A2) X Band Walk x 25 reps per side

A3) Glute Bridge with feet together and knees apart x 25 reps

Perform 3 rounds. Rest 1 minute in between rounds.

Are you ready for The Birthday Cake WOD? Get ready for that cake. And instant onset muscle soreness.

 

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