Medium Day KB Complex. 3 sets (2:00 timer): Swing 5, Clean + Squat 5, Push Press 5 (L/R) 3-4 Sets: Kneeling or 1/2-kneeling press. 5/5 Ring Pull or Double KB Row. 10 Bottoms-Up Lunge. 5/5 Swing. 20 x 5 (1:00 timer) Abs

Conditioning Three times through (2:00/1:00 timer): Swing, High Pull, Snatch x 5/5 Deadlift. 10 Three times through (1:30 timer): See-Saw Press. 5/5 + Push Press. 5 Squat. 8 + 8 (drop set) Three times through (1:30 timer): Swing. 10 + 10 (drop set) Alternating Step-Back Lunge. 5/5 Two sets each: Single-Leg Deadlift Ring Pull V-Up […]

Conditioning Long warmup Three times through (1:30 timer): Push Press + Lunge. 5/5 Snatch + Squat. 5/5 Partner Carries: Double KB Rack Walk. 3 laps Overhead Carry. 6 laps One minute each, one min. rest between: Pushups Swings Abs 40 pulls: chin/pullups, double KB rows, ring pulls

Heavy Day Double Kettlebells. Twice through (1:00 timer): Swing + Clean. 6 Thruster. 6 3-4 Sets: Lateral Lunge. 5/5 Double KB Press. 5 Chin/Pullup. 5 TGU. 1/1 x 5 Abs and Pullovers

Medium Day KB Complex. 3 sets (2:00 timer): Swing 5 + Clean 5 + Thruster 5 (L/R) 3-4 sets: Pistol 5/5 or Bottoms-Up Lunge 5/5 Floor Press or Pushups 8-12 KB Row 8-12 L/R Swings: 20 reps x 5 sets (1:00 timer) Abs