Workouts

50/50 Kettlebell strict press: 3 x 3L, 3R @ as heavy as possible in each 3 x 1L , 1R @ (up to) heaviest set above Alternating 3L, 3R, and then 1L, 1R, accumulate 24 total reps (12 left, 12 ... Continue Reading

60 Mace 360 Today, sets are partitioned based on chosen weight. Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x 15 (heaviest). Rest up to :30 sec. between sets, and adjust weight ... Continue Reading

Deadlift: 7 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as ... Continue Reading

Bench press: 3 x 3 @ (up to) 90% of 2RM 3 x 5 @ 75-80% Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly ... Continue Reading

Positional and mechanical improvement: Rotational/ lateral movement drills, lifts, and swings Beginner/ Intermediate: Medicine ball throw, mace front pendulum and back pendulum, mace shovel, ... Continue Reading

Front squat/ Double kettlebell front squat: 7 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

18 Turkish Get-up @ 50-60% of 1RM (3L, 3R x 3) Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, ... Continue Reading

Kettlebell halo + extension: 4 x 5 @ as heavy as possible in each Rest as needed between sets. Safe, organized extension of arms and strong lock-out (with wrists straight) govern weight in each ... Continue Reading

Accumulate 5 minutes Farmer hold @ BW Breaking as few times as possible, hold one kettlebell/ dumbbell in each hand and lock in to an aggressive, organized standing position. When breaks do occur, ... Continue Reading

Pendlay row: 3 x 3 @ (up to) 90% of 2RM 3 x 5 @ 75-80% Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly ... Continue Reading

Positional and mechanical improvement: Barbell lifts: Beginner/ Intermediate: Deadlift, Pendlay row, press, push press Advanced: Sumo deadlift, push jerk Positional and mechanical ... Continue Reading

Back squat*: 5 x 3 @ (up to) 90% of 2RM 1 x 10 @ 60% 2 x 5 @ 60% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next ... Continue Reading

Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M) Mace squat: 3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M) Rest as needed between sets. Mace ... Continue Reading

Bench press: 3 x 5 @ (up to) 75% of 2RM 2 x 10 @ 50% Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When ... Continue Reading

Kettlebell Good Morning: 2 x 12 @ minimum 1/2 BW Rest as needed between sets. Goal is challenging sets with sound positioning throughout- position considered, 1/2 BW is our baseline ... Continue Reading

High-hang power clean: 1 x 9 @ 40-50% of power clean 2RM Hang power clean: 1 x 7@ (up to) 70% of power clean 2RM Power clean: 3 x 5 @ (up to) 85% of 2RM Rest as needed between sets. Today focuses on ... Continue Reading

Positional and mechanical improvement: Phase 1- bodyweight movement: Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position Advanced: Pull-up + variation, push-up + ... Continue Reading

Push press: 5 x 5 @ (up to) 75% of 2RM Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it ... Continue Reading

6 rounds of: 6 Mace shovel (Left) 12 1-arm kettlebell swing (Left) 6 Mace shovel (Right) 12 1-arm kettlebell swing (Right) 24 Mace front pendulum Weights for each movement today are self-scaled ... Continue Reading

Pendlay row: 10 x 3 @ (up to) 2RM Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “10 x 3″, it ... Continue Reading

5 rounds of: 20 yd. Farmer carry @ as heavy as possible in each 10 Goblet squat @ 1/2 of above Rest as needed between sets. Today, use two kettlebells for carry, and one of the two for squat. Focus ... Continue Reading

Positional and mechanical improvement: Single and double kettlebell lifts Beginner/ Intermediate: Clean from floor, clean from swing, front squat, back squat, push press Advanced: Clean/ swing clean + ... Continue Reading

Deadlift: 3 x 3 @ 90% of 2RM 3 x 5 @ 75% Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and ... Continue Reading