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 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
3 rounds :
- 10 Indian Push Ups
- 15 Banded Strict Presses
- 20 Banded Good Mornings
6'
3. Skill
Single Arm Dumbbell / Kettlbell Clean & Jerk
EMOM 10’ :
- 5/arm Dumbbell Clean & Jerk
=> up to max
THEN EMOM 10' :
- 5/arm Kettlebell Hang Clean & Jerk
=> up to max
20'
4. Strength
Chest & Legs
4 rounds :
- 8/arm Kettlebell Floor Presses w/db Iso Hold
- 12 Dual Kettlebell Front Squats
THEN 4 rounds :
- 12 Feet Elevated Ring Push Ups
- 8 Dual Kettlebell Deficit Deadlifts
20'
5. Workout
Unmute
AMRAP 9’ :
- 12/9cal Assault Bike
- 9 Dual Kettlebell Shoulder to Overhead
- 6 Strict Pull Ups
=> kettlebells = 2x 24/16kg
9'
