Jingle Bells & more 1.0
9 week(s) / 3 day(s) per week
by Papilloud Grégoire
Targets of this 9-week program :
- skill work with single heavy dumbbells & kettlebells
- skill work with dual dumbbells & dual kettlebells
- strength set every training day
- short, middle and long workouts mix
Preview : Week 1 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
3 rounds :
- 10 Wall Squats
- 15 Banded Strict Presses
- 20 Alt. Reverse Lunges
6'
3. Skill
Single Arm Dumbbell / Ketllebell Overhead Squat
AMRAP 10’ :
- ME SA Dumbbell Overhead Squats (L/R)
=> up tp max
=> SA = single arm
=> switch arm every 5 reps
=> ME = maximum effort
THEN AMRAP 10’ :
- ME SA Kettlebell Overhead Squats (L/R)
=> up tp max
=> SA = single arm
=> switch arm every 5 reps
=> ME = maximum effort
20'
4. Strength
Shoulders & Legs
4 rounds :
- 12 Alt. Kettlebell Presses
- 12 Goblet Cyclist Squats
THEN 4 rounds :
- 8/arm Filly Presses
- 8/leg Filly Split Squats
20'
5. Workout
Zombie Walk
AMRAP 8’ :
- 20 Alt. Dumbbell Snatches
- 10m Dumbbell Overhead Walking Lunges
=> dumbbell = 22.5/15kg
8'
