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 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
3 rounds :
- 10 Wall Squats
- 15 Banded Pull Apparts
- 15 Banded Pull Backs
6'
3. Skill
Single Arm Dumbbell / Kettlebell Overhead Squat
AMRAP 10’ :
- ME SA Dumbbell Overhead Squats (L/R)
=> up to max
=> switch arm every 5 reps
=> SA = single arm
THEN AMRAP 10’ :
- ME SA Kettlebell Overhead Squats (L/R)
=> up to max
=> switch arm every 5 reps
=> SA = single arm
20'
4. Strength
Back & Legs
EMOM 16’ :
M1 : 10 Tripod Dumbbell Bent Over Rows (L)
M2 : 10 SA Kettlebell Overhead Split Squats (L)
M3 : 10 Tripod Dumbbell Bent Over Rows (R)
M4 : 10 SA Kettlebell Overhead Split Squats (R)
16'
5. Workout
Rampage
E3MOM 15’ (5 rounds) :
- 20/15cal Assault Bike
- 10m Dual Dumbbell Overhead Walking Lunges
=> dumbbells = 2x 22.5/15kg
15'
