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 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
3 rounds :
- 10 Indian Push Ups
- 10 Strict Presses
- 10 Kang Squats
=> empty barbell
6'
3. Skill
Single Arm Dumbbell / Kettlebell Clean & Jerk
EMOM 10’ :
- 6/arm Dumbbell Hang Clean & Jerk
=> up to max
THEN EMOM 10' :
- 6/arm Kettlebell Clean & Jerk
=> up to max
20'
4. Strength
Chest & Legs
5 rounds :
- 5 Bench Presses
- 10 Sandbag Box Squats
THEN 4 rounds :
- 12 Feet Elevated Ring Push Ups
- 12 Dumbbell Sumo Deadlifts
20'
5. Workout
Isis
For Time / 5 rounds :
- 20cal SkiErg
- 12 Toes to Rings
=> timecap 10’
10'
