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 3 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
3 rounds :
- 10 Wall Squats
- 10 Medball Clean to Thruster
6'
3. Skill
Wall Ball Shot
EMOM 10’ (20’’ ON / 40’’ OFF) :
- ME Wall Ball Shots
=> medball = 12/9kg
=> ME = maximum effort
10'
4. Strength
Shoulders & Legs
4 rounds :
- 10 Strict Presses
- 30’’ Dual Kettlebell Front Rack Hold
THEN 4 rounds :
- 8 Back Squats
- 30’’ Dual Kettlebell Overhead Hold
THEN :
- 4x Heavy Back Squat Top Hold
20'
5. Workout
Blizzard
EMOM 25’ :
M1 : 16/12cal Row
M2 : 10 Dual Kettlebell Front Rack Squats
M3 : 5 (Weighted) Strict Pull Ups
M4 : 50/70 Double Unders
M5 : Rest
=> kettlebells = 2x 24/16kg
25'
