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 4 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
3 rounds :
- 15 Banded Strict Presses
- 15 Banded Biceps Curls
- 15 Long Sit Ups
6'
3. Skill
Single Arm Dumbbell / Ketllebell Snatch
EMOM 10’ :
M1 : 4/5 Dumbbell Squat Snatches (L)
M2 : 4/5 Dumbbell Squat Snatches (R)
=> up to max
THEN EMOM 10’ :
M1 : 4/5 Kettlebell Hang Squat Snatches (L)
M2 : 4/5 Kettlebell Hang Squat Snatches (R)
=> up to max
20'
4. Strength
Biceps, Triceps & Core
4 rounds :
- 15 Hammer Biceps Curls
- 10 Turkish Sit Ups
THEN 4 rounds :
- 15 Strict Ring Dips
- 1’ Plank Hold
20'
5. Workout
Dying Sun
AMRAP 5’ :
- 12/9cal Assault Bike
- 15 Wall Ball Shots
=> medball = 12/9kg
=> target = WBS unbroken set
REST 2’
THEN AMRAP 5’ :
- 12/9cal Assault Bike
- 15 Dual Kettlebell Deadlifts
=> kettlebells = 2x 32/24kg
=> target = 2KB DL unbroken set
12'
