WEEK 19 WORKOUTS
FOR TIME:
10 DB POWER CLEANS
10 DB JERKS
10 DB SQUATS
10 BURPEES OVER THE DB
9 DB POWER CLEANS
9 DB JERKS
9 DB SQUATS
9 BURPEES OVER THE DB
....
CONTINUE WITH
8,7,6,5,4,3,2,1...
For the power cleans only one head of the dumbbell needs to touch the ground for each rep. Make sure there is a bend in the knee with the heels down and chest up. Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder. Stand up to finish the rep. Keep the back flat as you bring the dumbbells back down.
On the jerks the dumbbells will start on the shoulders. Feet under hips. You will dip keeping the heels down, stomach tight and chest up. Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly. Stand to finish each rep with the weight still overhead.
For the squats the dumbbells can be rested on the shoulders however you would like!
Reach the butt back and down. Focus on keeping the heels down, drive the knees out and keep the chest up. No collapsing! The goal is to get the butt below the knees. Keep the chest up - knees out and heels down as you stand!
The DB facing burpee is just that. Jump or step back. Get the chest and thighs on the ground at the bottom. Jump or step in. Jump over the bar FACING the DB - not lateral!
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
15 Weighted Sit Ups
30 Goblet Lunges
Only need a single Dumbbell for this one!
Goal: 5 Rounds or More
Ok so you have some options on this one. The idea is to do the sit ups and lunges with the same dumbbell. If that is not happening - no worries. Use a lighter weight.
You also have the option of either holding the dumbbell with both hands at the chest or over your head. These aren't single arm overhead lunges though. Hold the dumbbell with both hands.
For the weighted sit up you will have the dumbbell (or other object) in both hands. You will lie back and reach the dumbbell back behind your head and touch the ground with pretty straight arms. Then you will throw the arms forward and sit up (the weight of the dumbbell should actually create some momentum forward). Finish with the dumbbell over your head with the biceps by the ears.
For the lunges you will either hold the dumbbell at the chest in the goblet position or with both hands on the dumbbell overhead. You may perform forward, reverse, or even walking lunges. Alternate feet with each step. Each lunge counts as 1 rep. SO in a set of 30 you end up doing 15 per leg.
Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.
4 Rounds
Each Round is to Be Performed as Fast as Possible
20 Weighted Step Ups
20 Devil Press
Rest 2 Min Between Rounds
This one hurt (SUCKED) lol. Good luck.
Go faster. Not heavier. If the first round takes you longer than 4:30. Go lighter. If you don't have the option to go lighter because you only have one set of dumbbells - cut the reps to 16-16.
Each step up counts as one rep so you will do 10 per side but alternating. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.
A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.
The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!
4 Rounds
15 Two Head DB deadlifts
15 Burpees
15 Round House / Reverse
15 Side Kick / Back Fist
1 Minute Rest
4 Rounds
10 Hang Squat Cleans
8 Thrusters
6 Push Press
10 Jump Back / Blitz
10 Body Helmet
WEEK 18 WORKOUTS
Back to the BKI Elite Vault this week. Enjoy everyone!!
20 Minute AMRAP (as man rounds as possible)
Run 200m
10- Push Ups
15- Air Squats
20- Sit Ups
First thing…its very easy not to get too tired during this workout. If you just jog the 200m run. Break up the reps on all the movements in 5’s or 10’s. Sip some water between rounds and not push yourself during the twenty minutes. Yeah, you’d hit about 6-7 rounds. I DON’T WANT THAT!! Try to hit 10+ rounds. Sprint your tail off during the run and hit those body weight movements with little to no rest. Push yourself in this one. You’ll thank me later.
A 200m run should be a distance that takes you roughly 1 min - 1:20 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place to run, you can do taps or jump rope for the same amount of time.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit too difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position.
On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward.
20-15-10
-Thrusters
-Burpees
—Rest 2 Minutes —
15-10-5
-Thrusters
-Burpees
So I started this workout knowing very well I wasn’t going to break up the burpees. They weren’t extremely fast but I never stopped once I started the set. Now the thrusters I broke up in 10’s. I put the weights down, counted to three and picked them back up. So it wasn’t to long of a rest. The set after the 2 minute rest, I went straight through. The workouts fast and hurts after a few reps. Suck it up. Bite down and grind!! Enjoy this one.
For your thruster. Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
Run 400m
100 - Goblet Squats
100 - Push Ups
Run 400m
100 - Sit Ups
50 - Burpees
If this workout seems like it’s going to be long...you’re correct. Aim for a 20 minute goal. Start off with a faster then normal 400m jog. It’ll get your legs ready for the 100 goblet squats that are waiting for you. On the squats make sure to break them up soon and NOT later. Don’t try to bust out a big set in the beginning cause you’ll find yourself trailing off towards the end. Sets of 15’s with 5-7 seconds rest in between would work perfect.
The push ups are the one section that you can really catch yourself cheating on and not on purpose. Don’t cut yourself short and start doing half push ups. The key thing here is consistency! Sets of 5-10 will get you there easier and the 5-10 second rest in between sets will help out tremendously. Cause remember....those burpees are coming.
Run the next 400m nice and easy and start right on those sit ups AS SOON AS YOU GET BACK!! Don’t wait. Depending where you’re at on your abs. Break up these sets by 10’s or 25’s.
So....burpees suck. Duh. There’s no way around them. Just do the damn work. I’ll change direction every 5 reps. Face north, 5 reps. Turn east, busy out five. Turn south, another five. I’ll hit 25reps. Rest about 20-25 seconds then do it again. I did the last 15 straight cause...there’s no point on making it hurt longer. Have fun with this one.
For the run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
A push up done laying with face, palms and toes facing down, keeping legs and back straight, extending arms straight to push body up and back down again. You can modify by placing your knees on the floor, in replace of your toes and perform the exercise the same way. If that’s still a bit to difficult, you can perform a wall push up. Face a wall, standing a little farther than arm's length away, feet shoulder-width apart. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. Slowly place your chest on the wall and push up to the starting position.
For the burpee, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
5-10-15 reps
-90 Second Rest-
15-10-5 reps
-Touch and Go (Block / Quick Reverse)
-Fake Kick / D-Side
-Side Kick / Hook Kick / Quick Reverse
So I wanted to program a quick karate workout that I can go in and out of the dojo in 20 minutes. Well I was wrong. This workout looks simple and fast but it took me and my blackbelts by surprise. Go hard on the reps and don’t just cruse though the techniques. Circle around the bag and throw a lot of fakes. Try not to ever just stand (bounce) still. Be busy and keep your hands up. Enjoy this one.
Part 1
30-20-10
-Thrusters
15- Right Triple Side Kicks
15- Left Triple Side Kicks
Part 2
30-20-10
-Lunges (counting every other rep)
15- Right Hook / Round
15- Left Hook / Round
So this workout has two different parts to it. You can not start part 2 until you have finished with every rep of part 1. On part 1 you will perform 30 Thrusters. Try to break them up in 15-15’s or even 20-10’s. The first set should be the only set that is broken up. Try to do the sets of 20’s and 10’s unbroken. Will it hurt? DUH!! But thats why you’re here. As soon as you’re done with the thrusters you’ll throw 15 triple side kicks with each leg. You will always perform 15 reps on the kicking combinations. The Thrusters/Lunges will be the only excuses going down on reps.
On the lunges, make sure to tap your knee on the floor on every rep and only count every other Lunge. The weight on the walking lunges should stay close to your chest. With your elbows tight on your ribs. Have Fun!!
WEEK 17 WORKOUTS
16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
Run 200 Meters
16 Box Jumps
16 Alternating Hang Dumbbell Snatch
Set yourself up for roughly 3 minute rounds on this one. Lots of explosive hip action so make sure you have a good set up for each jump and keep your stomach tight on the hang power snatches!
For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and stomach tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep! Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 8 per arm per round.
30 Dumbbell Hang Squat Cleans
30 Burpees
30 Dumbbell Thrusters
30 Burpees
30 Dumbbell Squats
30 Burpees
For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the stomach. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.
In this squat position heels are down, knees out, chest up, stomach tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears.
Same thing with the squats, stomach tight, back flat, chest up, knees out.
10 Min AMRAP
(As Many Round and Reps as Possible in 10 Min)
20 Alternating Hang Dumbbell Snatch
12 Weighted Sit Ups
Goal: 6-7 Rounds +
This one is going to go quick. Start at a pace that you can maintain the whole way. Choose a load you can go unbroken for at least the first few rounds. Ideally you can complete the reps in at most 2 sets the whole way.
For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and stomach tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!
Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.
You can do anything you want with your feet in the sit ups. What I’m looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.
5 Rounds
2 min each round
5 Double Side / Hook
10 Burpee Box Jumps
5 Jump Back Kick
10 V-Ups
You will have 2 minutes to complete all the reps (30 Reps in total). Any time left from the 2 minutes will be considered rest. Have Fun!
4 Rounds
2 min stations / :30 rest In between stations
-Jump Rope
-Bag
-Sit Ups
-Bag
-Push Ups
On the push ups and sit ups, make sure you give yourself a high mark to hit. Try to hit the same mark, give or take a few reps, every time you’re on that station. The goal of this workout is to have a set plan for every station. Rotate the bag with only kicks, only hand and a combination of the two. Also mix and match your point sparring and continuous sparring drills.
WEEK 16 WORKOUTS
Every 5 Min for 4 Rounds:
Run 400 Meters
12 Burpees
24 Thrusters
The workout is 20 minutes burner. Start every round on the 5 minute mark. Any time that is left after all repetitions are done will be considered rest.
For the run the 400m run it should be a distance that takes you roughtly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
On the thrusters, stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
7 Rounds
7 Devil Lunges
14 Box Jump Overs
You'll want to keep it within the 12-20 minute range here. Not faster or slower. It's a lot of reps so choose a pace, load and a box height that you are able to keep moving without having to stop and stand around while you catch your breath.
For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up with the dumbbells so they are by your sides.
Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.
So 1 rep = DB burpee + lunge right leg + lunge left leg.
30 Dumbbell Squats
Run 400 Meters
Rest 2 Min Between Rounds
I want to test your stamina on this one. So choose a load on the squats you can get through all 30 reps in 60-90 seconds with a good fight then go ALL OUT on the run. How hard can you go after 30 squats??
For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the stomach. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.
For the 400m run, it should be all out, shoot for 2 minutes at the most. Shorten the distance as needed to fit the time window.
20-15-10-5
Double Side/Round
KB Swings
Fake / Quick reverse
Burpees
5 rounds
10 Hang Clean & Jerks
10 Double Round / D-Side
10 Lateral Box Jumps
10 Jumping Back Kicks
-1 min Rest-
WEEK 15 WORKOUTS
First..Run 800m
Then..
4 Rounds
15 Burpees
25 Air Squats
35 Sit Ups
Then..
Run 800
On this one you will run the 800m first. Then perform 4 rounds of the three movement exercise and then finish with another 800m run.
For the 800m run - it should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For the burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
On your air squat, squat down until your thighs are parallel with the floor. Your arms will still be out in front of you. Keep your chin up and eyes straight. Push your knees to the side to keep your hips open. Toes should always be facing forward.
3 Rounds
30 Push Press
30 Goblet Squats
Run 400 Meters
You’re starting off the workout with Push Presses. For this movement hold a dumbbell in each hand at the shoulders. Feet Are Between Hip And Shoulder Width Apart. Chest Up. Stomach Tight. Keep Your Heels Down, Let Your Knees Track Forward As You Dip Your Hip. Chest Stays Lifted. Stand Up Fast. As The DBs Pop Up Off The Shoulders, Press Straight Up To Lock Out.
Finish With Biceps By The Ears. Standing Tall. Locked Out Elbows. Stomach Tight.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
For the run it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
5 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Single Arm Dumbbell Power Snatch (alternating)
6 Dumbbell Front Squat (2 Dumbbells)
3 Dumbbell Facing Burpees
Rest 1 Min Between AMRAPS
For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 6 Power Snatches, 6 Front Squats, and 3 DB Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note how many rounds you’ve completed. Try to stay consistent throughout all 5 rounds After 1 min of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest....repeat until you have done a total of FIVE 3 Min AMRAPs.
For the DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbells between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 6 you end up doing 3 per side.
For the front squats you will bring the DBs to the front of the shoulder with the elbows high. You will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.
For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!
6 Rounds
2 Mins - Kickboxing (Continuous) on bag.
:30 sec rest
When you’re finished with your bag workout…
5 Sets
10- Sit Ups
10- Leg Lifts
10- V-Ups
7 Min AMRAP (as many rounds as possible)
7- Jump Squats
7- Box Jumps
7- Any Double Kick
-2 min rest-
5 Min AMRAP (as many rounds as possible)
5- Jump Squats
5- Box Jumps
5- Any Double Kick
-90 Sec rest-
3 Min AMRAP (as many rounds as possible)
3- Jump Squats
3- Box Jumps
3- Any Double Kick
WEEK 14 WORKOUTS
5 Rounds
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest
You may use dumbbells or KB’s. You may also choose to hold a single dumbbell or kb at the chest or even put a slam ball on your shoulder. Focus on driving off of the heel and standing all the way up. You don't want the weight to be super heavy for this so you can keep moving the whole 30 seconds.
The reverse lunge is just on the ground (no box). You will take a big step back, touch the back knee on the ground, and then drive off of the front foot to stand. Make sure to drive off of the front foot when you stand and don't allow the front knee to cave in. You may do these holding a dumbbell in each hand or a single DB or KB at the chest. You could also put slam ball on your shoulder.
For the opposite arm opposite toe crunches, you may do these weighted or unweighted. Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.
800m run
40 KB Swings
50 Weighted Step Up Overs
40 KB Swings
800m run
For the 800m run - it should be a distance that takes you roughly 3:30 - 5:00 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
On the Step Up / Overs, start facing the box. You will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down the other side, alternate legs each rep.
Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.
10 Rounds
12 KB/DB Deadlifts
10 Goblet Squats
8 Overhead Press
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Stomach tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and stomach tight as you stand all the way up at the top. To lower send your butt back. Keep your chest lifted and stomach tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the stomach. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
For the shoulder press keep the rib cage down, bring the dumbbells or kettlebell all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!
7- Rounds
15- KB Swings
10- Double Round - D-Side
15- Push - Ups
10- Double Side Kick - Step Back Hook Kick
15- V-Ups
This ones a long one. Try not to sprint through this one and make sure to hit every reps with good quality. Theres no rest between rounds so get a nice pace and get after it.
15 minute EMOM
Every minute on the minute for 15 minutes, rest the remainder of the minute after your task is completed
5- Strict Press
5- Fake the Side Kick / D-Side
5- Burpees
This one hurt. No way around this one. Good Luck.
WEEK 13 WORKOUTS
Back to the BKI Elite Vault with this week. Enjoy these guys!!
Part 1
10 minute AMRAP (As Many Rounds as Possible)
1- Thruster
1- Box Jump
2- Thruster
2- Box Jump
3- Thruster
3- Box Jump
.
.
15- Thruster
15- Box Jump
Part 2
5 minute AMRAP
2- sit ups
2- leg lifts
4- sit up
4- leg lifts
.
.
.
20- sit ups
20- leg lifts
Alright. First off, find a really smooth pace on your thrusters. Don’t forget to really push with your legs especially the last quarter of the way up. Please don’t pause and try to rest with the weights above your head. I’ve done that before and it’s so silly. Hold the weight in the rack position (on your shoulders) or just put the weights on the ground. Give yourself a REP goal at the beginning of the workout and make sure it’s somewhat of a high REP goal. Don’t low ball yourself cause then you’re watching the clock every 30 seconds and that sucks.
Perform 1 thruster then right into 1 box jump. Then 2 and 2. 3 and 3. And so on and so forth for 10 minutes. Give yourself a mark to hit, don’t look at the clock until it’s done.....and KILL IT!!
On the Thruster: Stand with your feet shoulder-width apart and hold your dumbbells in front of your shoulders. Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms, return to the starting position and repeat the exercise.
On the Box Jump: Stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position.
21-18-15-9-6-3
-KB Swings
-Burpees
-Sit-Ups
So you will start off by performing 21 KB Swings. Right into 21 burpees and then 21 sit-ups. You will then go right into 18 reps of all movements and so on and so forth. Don’t take too long to start breaking up the reps on the movements. I like to pick one movement that I don’t want to break on and try to stay consistent throughout the workout. On this one it was the burpees for me. I sure didn’t go SUPER fast on the burpees but i never stopped on them. Also, be consistent on your rest on this one. You can easily start with a 5-7 second rest on a movement but then you find yourself sucking wind for longer then a minute down the line. So stay consistent!!
For the KB swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
On the burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
On the Sit-Up, simply lay down on the floor with arms over head, legs bent and knees turned out. Contract abs, sit up and bring arms over to touch your feet.
4-Rounds
5 minute time cap on every round.
-400m Run
-10 Pull-Ups
Or
-15 Back Rows
-25 Goblet Squats
So on this one, you’re trying to go as fast as possible to give yourself more rest at the end. Each round will have a 5 minute time cap, meaning if you finish the round at the 4 minute mark. You will have 1 min. rest. If you don’t end up finishing before the time cap. Stop where you’re at and start on the next round. Get back on the run.
No way around it, the run is going to get hard. Sorry. 🤷🏽♂️. Stay consistent but go a tad faster then you would regularly run a 400m. If you can do pull ups, 10 reps shouldn’t be a huge problem. If you can only squeeze out 3-5 pull ups. Then do that and sub in 5-10 back rows. Just don’t cut yourself short. It’s okay to GET TIRED!! Thats the point.
For the run - it should be a distance that takes you roughly 1:45 - 2:30 depending on your running ability. If you don't have a way to measure, just use the time that was given as a measurement. If you have no place for the run, you can do taps or jump rope for the same amount of time.
For the pull ups you may do strict, kipping, banded, ring row, or even a bent over row with dumbbells or a barbell.
On the row bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Make sure that you keep the head up. The Kettle Bell or Dumbbells should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. Now, while keeping the torso stationary, breathe out and lift the KB/DB to you. Keep the elbows close to the body. At the top contracted position, squeeze the back muscles and hold for a brief pause.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep
5- Rounds
2 Min- Bag Work (only hands)
1 Min- Max Burpees (hit a high mark every round and be consistent)
Simple workout and I LOVED IT!! Since you’re doing 5 rounds of only punches on the bag. I ended up switching from point sparring techniques to kickboxing techniques.
On the burpees I ended up doing 25 burpees every minute. Knowing I had 1 minute rest after the burpees made me push harder on them. AND STAND ALL THE WAY UP!! No cheating.
Burpee: Begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
4- Rounds
- 2 minutes each station -
-Jump Rope
-Bag (Kicks Only)
-KB Swings
-Bag (Hands Only)
If you don’t know how to jump rope.....well you have 8 minutes to learn. Learning how to jump rope is a huge part of all athletes life. DO IT! If you already know how. Great. If you want to switch from point to kickboxing hand and kick techniques, you can. If you want to stick to one style only. That’s cool too.
I ended up doing 40 KB Swings on the first 3 rounds. I would do 20 reps. Put the KB down. Shake the arms a bit and then do 10 and 10. On the last round I did 50. Cause you know. Why not. Remember!! Form over everything. Do what you can. Push yourself, yes! But always with form and technique.
WEEK 12 WORKOUTS
5 Rounds
Run 200 Meters
15 Pull Ups
10 Single Dumbbell Overhead Lunge Right
10 Single Dumbbell Overhead Lunge Left
Goal: Under 18 Min
To Hit The Goal, You're Going To Have To Move On This One! Choose A Pull Up Variation You Can Complete 15 Reps In Under A Minute And In 3 Sets Or Less.
Keep A Really Active Shoulder In The Lunges And Make Sure The DB Remains Directly Over The Hips Throughout The Movement.
For The 200m Run, You're Working With About A Minute. Shorten The Distance As Needed To Fit The Time Window. If Unable To Run Due To Space Or Weather Purposes - 1 Min Double/Single Unders, Low Step Ups, Mtn Climbers Or Toe Taps To A Low Target.
For The Pull Ups You May Do Strict, Kipping/Butterfly Or Ring/Trx Row. You May Also Do A Row With The Bar In The Rack OR Do A Bent Over Row If None Of Those Other Options Are Available. You May Do Banded Pull Ups But Control The Descent And Be Sure To Avoid The Bounce Out Of The Bottom.
Whatever You Choose Make Sure That You Start All The Way At The Bottom And Either Get The Chin Over Or Pull The Chest All The Way Up At The Top!
For The Single Arm Overhead Lunges You Will Hold The Dumbbell At The Overhead Lockout Position With The Bicep By The Ear. You May Perform Forward Stepping, Reverse Stepping, Or Even Walking Lunges. Make Sure You Take A Long Enough Step With The Front Leg So That Your Heel Can Be Down On That Foot When The Back Knee GENTLY Touches The Ground. Stand All Of The Way Up Between Reps. You Will Do All 10 Reps Stepping With The Same Leg THEN Another 10 Reps Stepping With The Other Leg.
If The Overhead Position Is Not Stable, Hold The DB At Your Shoulder.
If Lunges Aren't Happening, Try Step Ups Holding A DB Overhead!
AMRAP 12 Min
(As Far As You Can Get In 12 Min!)
40 Jump Rope Singles
1 Dumbbell Front Squat
1 Dumbbell Hang Squat Clean Thruster (Cluster)
1 Dumbbell Push Press
40 Jump Rope Singles
2 Dumbbell Front Squats
2 Dumbbell Hang Squat Clean Thrusters
2 Dumbbell Push Press
40 Jump Rope Singles
3 Dumbbell Front Squats
3 Dumbbell Hang Squat Clean Thrusters
3 Dumbbell Push Press...
Keep Adding 1 Rep Of Each:
Front Squat
Hang Squat Clean Thruster (Cluster)
Push Press
Completing 40 Singles Between Each Set!
Goal: Get Through The 9s +
Focus On Starting And Maintaining A Smooth Pace Throughout!
For These Squats Hold The DBs At The Shoulder. The Feet Should Be Shoulder Width Apart. Heels Down. Raise The Chest And Tighten The Stomach. Reach The Butt Back And Down And Drive The Knees Out. Get The Butt Lower Than The Knees At The Bottom. No Collapsing Or Rounding The Back At The Bottom! Stand All The Way Up At The Top.
The Hang Squat Clean Thruster (Cluster) Will Start With The Dumbbells At Your Waist. You Will Perform A Hang Squat Clean, By Dipping Slightly, Standing Up Hard And Fast, Shrugging, And Pulling Down Into A Squat With The Dumbbells Landing On The Shoulders.
From There You Will Perform A Thruster Which Is Standing From The Squat And Accelerating As You Go Up So That You Use The Drive From The Legs To Aide In A Press Overhead.
For This Movement, Keep The Chest Up And Heels Down/Knees Out In The Squat. Use The Legs To Drive Up And Finish With The Biceps Next To The Ears And Elbows Completely Locked Out.
After Completion Of The Press, All You Have To Do Is Bring The Dumbbells Back Down To The Hang (The Waist) And Start There For Your Next Rep!
For The Push Press Hold A Dumbbell In Each Hand At The Shoulders. Feet Are Between Hip And Shoulder Width Apart. Chest Up. Stomach Tight. Keep Your Heels Down, Let Your Knees Track Forward As You Dip Your Hip. Chest Stays Lifted. Stand Up Fast. As The DBs Pop Up Off The Shoulders, Press Straight Up To Lock Out.
Finish With Biceps By The Ears. Standing Tall. Locked Out Elbows. Stomach Tight.
8 Rounds
Run 200 Meters
5 Devil Press
10 Alternating Dumbbell Step Ups
Goal: Under 20 Min
You're Going To Have To Keep Moving On This One To Hit The Goal Time. BUT, Make Sure You Are Hitting Good Positions In The Dumbbell Movements!
For The 200m Run, Shoot For Less Than A Minute. Shorten The Distance As Needed To Fit The Time Window.
If Unable To Run Due To Space Or Weather Purposes - 1 Min Low Step Ups, Mtn Climbers Or Toe Taps To A Low Target.
A Devil Press Is BASICALLY A Burpee With Dumbbells In Your Hands. You Do A Push Up With Hands On The Dumbbells, Jump Or Step The Feet In. Pick The Dumbbells Up From Between The Feet With Heels Down And Arms Straight (Keep The Back Flat!!). Use The Power From The Legs And The Hips To Basically Complete A Combination KB Swing - Clean And Jerk - Snatch.
The Movement Finishes With The Elbows Locked And Biceps By The Ears! Control The Lower And Keep The Back Flat As You Set Up For The Next Rep!
Each Step Up Counts As One Rep So You Will Do 5 Per Side But Alternating. You Will Hold The Dumbbells In Your Hands - Down At Your Sides And Step Up Onto A Box That Is Between 18-24 Inches. Guys Should Be Closer To 24 Inches And Girls Around 20! Go Lower On The Step Up If Necessary For You!
You May Also Feel Free To Do These Step Ups With No Weight At All If That Is What You Need To Keep Moving. Or, Switch To Lunges.
Make Sure For Each Rep You Drive Off Of The Heel And Don't Allow Your Knee To Come In. Stand All Of The Way Up On The Box Then Come Down And Switch Feet.
30- Deadlifts
30- Jump Overs
30- One of 4 fakes / Body Helmet
30- Side Kick / Round House
2 minute Rest
15- Deadlifts
15-Jump Overs
15- One of 4 fakes / Body Helmet
15- Side Kick / Round House
90 seconds rest
10- Deadlifts
10- Jump Overs
10- One of 4 fakes / Body Helmet
10- Side Kick / Round House
Every Minute on the Minute for 20 mins.
Odd minutes
5 KB Front Squats
5 KB Facing Burpees
Even minutes
5- Double drag / Side Kick Hook Kick
5- Fake Kick / Step Back D-Side
WEEK 11 WORKOUTS
800 Meter Run
Then
3 Rounds
40 Alternating Step Ups (Unweighted)
20 Pull Ups / TRX Bands / Back Rows
10 Turkish Get Ups (5 Per Side)
Then
800 Meter Run
Goal: Under 25 Min
Not Including The Runs, Each Round Should Take 5-6 Minutes.
For The 800m Run, You're Working With 4-5 Minutes. Shorten The Distance As Needed To Fit The Time Window.
If Unable To Run Due To Space Or Weather Purposes - Do 2 Min Double/Single Unders Or Toe Taps To A Low Target At The Beginning Of Each Round Rather Than The 800s At The Beginning And End.
For The Step Ups, Ideally The Height Is 18-20" For Women And 22-24" For Men. Pick A Height That Challenges You, But Allows You To Keep Moving And That You Feel Comfortable Stepping Up AND Down.
Alternate Feet With Each Step (So A Set Of 40 Will Be 20 Per Side). Put Your Whole Foot On The Step, Keep Your Chest Up, Drive Off Of The Heel And Stand All Of The Way Up!
For The Pull Ups You May Do Strict, Kipping/Butterfly Or Ring/Trx Row. Choose A Version You Can Do All 20 In Max 4 Sets. You May Also Do A Row With The Bar In The Rack OR Do A Bent Over Row.
Hitting Every Position In The Turkish Get Up Is Extremely Important So Take Your Time On These And Go As Light As You Need To. Start On Your Back. Holding The Weight In Your Right Hand, Extend Your Arm Straight Up In The Air. Bend Your Right Knee So Your Right Foot Is Flat On The Floor. Bring Your Left Arm Out To The Side About 45°. Keep Your Right Arm Vertical For The Entire Movement. Roll Onto Your Left Forearm, Then Up To Your Left Hand. Sweep Your Left Leg Under And Behind Your Right Leg So Some Of Your Weight Is On Your Left Shin. Raise Your Left Hand Off The Floor And Come Up Into A Lunge Position. Stand Up All The Way.
To Complete The Rep, Retrace Your Steps Back Down Until You Are Lying On Your Back.
Every 2 Min For 20 Min:
Run 100 Meters (50 Out - 50 Back)
6 Dumbbell Power Cleans
6 Dumbbell Front Squats
6 Dumbbell Jerks
**Go Heavy But With The Goal Of Unbroken. You Should Be Getting At LEAST 30 Seconds Rest Per Round.
The Goal Here Is To Complete Each Round In 1:20-1:30 At The Most. Choose A Load You Can Go Unbroken!
100 Meter Run Should Basically Be A Sprint. If You Can't Run For Any Reason, Try 30 Seconds Of Burpees, Mountain Climbers, Or Jumping Lunges!
DB Power Clean Starts With The DBs On The Ground Outside The Feet, Which Are Hip Width Apart. Bend Your Knees And Keep Your Heels Down. Allow A Slight Hinge At The Hips, Arms Straight. Keep Your stomach Tight And Your Back Flat.
Stand Up Hard And Fast. Shrug The Shoulders. Pull The Elbows High As You Pull Yourself Down. Shoot The Elbows Around And Through FAST To Allow The DBs To Land On The Shoulder With The Elbows High. Catch In Just A Partial Front Squat With The Heels Down, Knees Out, Chest Up. Stand To Complete The Rep And Then Lower The Weight Back To The Ground For The Next Rep.
For Front Squats, Dumbbells Are Resting On The Shoulders With Elbows High! Keep The Chest Up, AND Stomach Tight!
Reach The Butt Back And Lower Until Your Butt Is Below Your Knees. Keep The Chest And Elbows High. Drive Your Knees Out And Keep The Heels Down Throughout. Do Not Go So Low That The Back Starts To Round.
To Stand, Lead With The Chest And Elbows - Stand Fully For Each Rep.
For Push Jerks, The DBs Will Start On The Shoulders With The Elbows In Front. Your Feet Are Under Your Hips And Your Heels Are Down. Stand Tall, Stomach Tight.
Dip Keeping The Heels Down, Allowing The Knees To Come Forward And Out, And Hips Staying Back. Keep The Chest Up And Do Not Let The Weight Pull You Forward. From Here You Will Stand Up Hard And Fast. Drive The Power From The Legs Into The DBs. Think Of Pressing The Weight Up As You Press YOURSELF DOWN Under It. Feet May Move Slightly Wider - But No Wider Than Your Squat Stance (Shoulder Width).
30 Devil Press
400 Meter Farmer Carry
Rest 2 Minutes
400 Meter Farmer Carry
30 Devil Press
Goal: Under 22 MIn
These Two Sections Are A Bit Grueling So Pick A Pace And A Load That You Can Just Keep Moving.
The Carry Should Take You About 4 Minutes And You Should Be Able To Complete At Least 5 Devil Presses A Minute.
A Devil Press Is BASICALLY A Burpee With Dumbbells In Your Hands. You Do A Push Up With Hands On The Dumbbells, Jump Or Step The Feet In. Pick The Dumbbells Up From Between The Feet With Heels Down And Arms Straight (Keep The Back Flat!!). Use The Power From The Legs And The Hips To Basically Complete A Combination KB Swing - Clean And Jerk - Snatch.
The Movement Finishes With The Elbows Locked And Biceps By The Ears! Control The Lower And Keep The Back Flat As You Set Up For The Next Rep!
For The Farmer Carries, You Will Hold A Dumbbell In Each Hand. Keep Your Chest Up, Shoulders Back And Stomach Tight. Take Rest Rather Than Allowing Yourself To Fall Into A Bad Position.
For 400m, It Should Take About 4 Minutes. If It's Much Slower Or You Are Breaking A Lot, Go To A Single Dumbbell And Switch Hands At The Halfway Point.
If Unable To Carry Due To Weather, Try 4 Min Of A Low Step Up Holding Your Dumbbells (Putting Down When Needed).
4-Rounds
250- Jump Ropes
2 mins- Hard Kickboxing (Kicks and Hands)
12- Burpee + Clean and Press
200- Jump Ropes
50*- Right Round House
50*-Left Round Houses
10- Burpee +3 push-ups
20- V-Ups
After every round take off 10 reps per kick. 50 round houses the first round. 40 the next…30…20…10. Make sure to keep the burpees and V-Ups the same. No rest between rounds.
WEEK 10 WORKOUTS
10 Strict Press
Run 200 Meters
20 Strict Press
Run 400 Meters
30 Strict Press
Run 800 Meters
Goal: Under 12 Min
Super simple and to the point today, but not easy!
For the strict shoulders presses, choose a load that will challenge you, like you will definitely have to break the set of 20 and 30 into multiple sets. Remember these are strict presses, so be mindful not to start using your hips to generate power!
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and stomach tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.
For the run, you're shooting for about 1 minute for the first round, 2 minutes for the 400m and 4-4:30 for the 800m. For this one, if you want to go the distance even if it takes you beyond that time window, we say go for it!
If unable to run due to space or weather purposes - do 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target between each round and at the beginning of the workout before the 10 presses, AND at the end!
5 Rounds
30 Dumbbell Hop Overs
20 Unweighted Alternating Lunges
15 Dumbbell Deadlifts
Goal: Under 12 Min
These rounds are likely to go pretty fast. So today might be a good day to try out a heavier Deadlift.
For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.
Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.
For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Stomach tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and stomach tight as you stand all the way up at the top.
To lower - send your butt back. Keep your chest lifted and stomach tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
4 Double Dumbbell Snatch
4 Burpees
4 Thrusters
Goal: Choose a weight that will allow you to get all 16 min - but it's not going to be fun.
Oooooh this one is going to take you to a special place! I want to see you get all 12 reps in about 40-50 seconds each time so first consider using lighter dumbbells. If that is really not happening you might lower the reps or go to a single dumbbell snatch as a last resort.
The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the stomach tight.
When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.
Only one head of each dumbbell must touch the ground at the bottom of every rep.
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep stomach tight and finish locked out overhead - biceps by the ears.
5 Rounds
1 Min - quick reverse
1 Min - Hook / Reverse
1 Min - Fake Kick / Blitz
1 Min - Side Step / Reverse
1 Min - Plank
1 Min - Rest
7 Rounds
2 min - Bag Work
25 - Sit Ups
25 - Leg Lifts
:30 - second rest
WEEK 9 WORKOUTS
B.K.I. Training Vault Week!! Taking it back to the first week. Let's see how much we’ve improved. Have Fun!!
5- rounds
Run 200m
10- Goblet Squats
8- Burpees
This is not a long run so try to keep a faster pace if you can. If a faster pace is out of the question, just maintain a pace you can hold for all 5 rounds. If space or weather is affecting you to run. Substitute with 100 single jump ropes or a minute of taps.
For your Goblet Squats. Keep weight close to your chest and elbows tight on your ribs. Feet are underneath the shoulders and heels are down. Before starting the squat - lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Get your butt below your knees at the bottom while fighting to keep the chest and elbows up. No plopping or rounding of the upper or lower back. If you are unable to keep good positions, lower the weight. Stand completely at the top of each rep.
For the Burpees, begin in a standing position. Move into a squat position with your hands on the ground. Kick your feet back into a plank position, while keeping your arms extended. Place your chest on the ground and perform a basic push up. Immediately return your feet into squat position. Stand up from the squat position and perform a small hop.
Remember that every movement can be modified to suit your current fitness state. Just be truthful with yourself! Don’t make it to easy. If you’re very active, this workout should take less then 10 minutes. NOW GO TRAIN!
10- Rounds
8- Kettle Bell Swings
10- Box Jumps
It’s always the simple ones that get you. Like I always say, try to maintain a good pace on this one. If you’re just starting out on your fitness journey. Just stay consistent on your reps and rest. Try not to start resting more then your working. If you’re pretty active, try to finish each round at around the 90 second mark.
For the KB swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!
For the Box Jump, stand in front of the box, with your feet shoulder-width apart. When you're ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Make sure that both feet land on top of the box. Fully extended your hips at the top and step down one leg at a time to reset to your starting position. You can always sub in a step up for this one.
30- Hang Clean & Jerks
30- Alternate Lunges
20- Hang Clean & Jerks
20- Alternate Lunges
10- Hang Clean & Jerks
10- Alternate Lunges
So start breaking up the reps a little earlier then you think. This one is going to affect the legs a lot sooner then later. So don’t be afraid to break up the first set into 15’s or 10’s. On the second set just go!! If you’re pretty active you can push through all 20’s and 10’s. For all my active competitors. This workout is a great representation on how you feel after you’ve fought 4-5 time hard in a row. So bite down and GO!
For the hang clean and jerk : HANG means that you start at the waist instead of the ground. You either pick up a dumbbell in each hand or you can use only one Kettle Bell. You will stand up. From here you will dip slightly by bending the knees and reaching the butt back and chest slightly forward. Keep the arms straight. Stand up fast and squeeze the cheeks. Shrug the shoulders and then use the momentum to guide the dumbbells up with the arms. Touch the shoulders with the dumbbells and get the elbows in front. With a KB you will do the same, but just rotate the hands around the handle to get it at a supported position at your chest. From here slightly bend your knees, dip and drive the thrust through your heels and push the dumbbells straight up. Your biceps should be next to your ears at the end of your rep. Lower weight back to your shoulders then to your hips and repeat.
For the lunges, hold the DB’s on your shoulders with your elbows high in front of you. Or KB in front o your chest with your elbows tight on your ribs. Stand with feet hip-width apart and take a big step backward. Bend your front knee to lower body and your back knee should lightly tap the floor. All while keeping your upper body upright. Drive front heel into floor to return to starting position. Repeat on the other side.
16 minute AMRAP (as many rounds as possible)
100- Jump Rope
5- Push Fake / Quick Reverse
5- Body Fake / Blitz
5- Double Drag / Hook Kick
This workout can be very easy if you drag your behind on it. So DON’T drag your behind!!! Really push yourself on this one. Try not to mess up on the jump rope, sell every fake on your combinations. Remember you’ll fight the way you train so train the way you want to fight. If you can have someone hold pads or even hit a bag during this workout. That would be fantastic.
So start the timer and for 16 minutes straight, no rest, complete as many rounds as possible. For the jump rope all rotations will be single reps.
Try not to stay in the same position during your combinations. Move around and stay active. Move both feet forward on the push fake. Pause for a brief moment and push off your back leg for the reverse punch.
The body fake has three steps to it. Make sure your back leg stays planted on the ground on the first two steps. Keep a high “wall up” guard when you reset from your second step and then push off both legs when you attack with the blitz. The blitz will be a back fist / reverse punch combination. The back fist hits the side of head and the reverse punch hits the ribs.
On the double drag / Hook Kick, you will do just that. Make sure to chamber your knee high while simultaneously dragging your back leg twice. On the second drag, extend your kick and hit the side of the head. There’s no need to throw a punch on this combination since we’re only focusing on your kick.
21 minute EMOM (every minute on the minute)
1st min - All 4 Fakes
2nd min- Quick Reverse / Blitz
3rd min- Side Kick / Hook Kick / Reverse & Round House / Back Fist
So this ones long and destroys the calf muscles pretty good. Stay focused and remember it’s a marathon with this one not a sprint. Try to throw quality techniques so don’t worry if you only get off 7-10 reps per minute. Stay moving and stay active. Meaning don’t stand or bounce still in one spot and constantly be throwing your fakes.
On the first minute mix your 4 fakes we focus on this program. Body fake, push fake, wall up fake and kick fake. Make sure to circle the pad or bag and always keep your hands up.
As soon as the second minute hits. Start throwing your reverse punch (body punch) and your blitz (back fist and reverse punch). Stay moving around your target and remember quality over quantity. Keep your hands up and hit hard with every punch.
On the third minute you will be focusing on your kick/hand combinations. Cycle through your Side Kick / Hook Kick / Reverse Punch and Round Kick / Back Fist combos. On the side/hook/reverse, you’ll be throwing two kicks so that requires two drags on your grounded foot. Fighters will sometimes stay stuck on the first drag and never get a chance to finish with there body punch. At the end of your Hook Kick make sure to drop fast and hit the ribs with the body punch.
The Round Kick / Back Fist is what we call a “touch and go”. The round kick is thrown as more of a decoy technique. As soon as your opponent blocks your decoy stomach round kick, drop your kicking leg fast and follow with a back fist to the side of your opponents head. Remember to cover your ribs with your opposite hand.
21 minutes straight on a bag is WORK!! Remember why you’re doing this. Train hard now and enjoy the fruits of your labor afterwards. NOW GO TRAIN HARD!
WEEK 8 WORKOUTS
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: 8 Front Rack Lunges (Alternating) + 4 Push Press
Minute 2: Max Reps Box Jump Overs
5 Rounds
Run 400 Meters
20 Dumbbell Squats
3 Wall Walks
Goal: Under 22 Min
8 Rounds
Run 200 Meters
5 Devil Press
10 Alternating Dumbbell Step Ups
Goal: Under 20 Min
5 Rounds
5 Box Jumps
5 Defensive Touch & Go
5 Box Jumps
5 High Block / Quick Reverse
5 Box Jumps
5 Double Side / Quick Reverse
5 Box Jumps
5 Fake Kick / D-Side
5 Rounds
12 Burpees
6 Double Side Kicks / D-Side
6 Single Side Kicks / D-Side
10 Kettle Bell Swings
:30 Second Plank Holds
WEEK 7 WORKOUTS
Every 5 Min for 4 Rounds:
Run 400 Meters
30 KB Swings
30 Air Squats
Goal pre round is 4:30.
3 Rounds
Each Round is a 3 Min AMRAP
12 Dumbbell Deadlifts
8 Push Up + Renegade Row
Goal: 9 Rounds +
4 Rounds
20 Burpees
20 Alternating Weighted Step Ups
20 Box Jumps
Goal: Under 20 Min
5 Rounds
30- Jump Squats
30- Push Ups
30- Sit ups
10- Jump over pad / Double Side Kick / Round House
10- Body Helmets
10-1
KB High Pulls
KB Swings
Burpees
Round House / Quick Reverse (Touch & Go)
Body Helmet
WEEK 6 WORKOUTS
100 Mountain Climbers
75 Air Squats
50 Kettlebell Swings
75 Air Squats
100 Mountain Climbers
EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Minute 1: Max Box Jump Overs
Minute 2: 8 Front Rack Lunges + 4 Push Press (Lunges are alternating)
EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 6 Dumbbell Deadlifts + 1 Lateral Burpee Over DBs
Min 2: 6 Dumbbell Deadlifts + 2 Lateral Burpees Over DBs
Min 3: 6 Dumbbell Deadlifts + 3 Lateral Burpees Over DBs
Min 4: 6 Dumbbell Deadlifts + 4 Lateral Burpees Over DBs
Min 5: 6 Dumbbell Deadlifts + 5 Lateral Burpees Over DBs....
7 minute AMRAP (As Many Rounds As Possible)
5- Med Ball Jump Squats
5- Box Jumps
5- Skip Side Kicks
5- Jumping Back Spin Kick
Goal is 7+ Rounds
90 Seconds Rest. Then..
5 minute AMRAP (As Many Rounds As Possible)
4- Med Ball Jump Squats
4- Box Jumps
4- Skip Side Kicks
4- Jumping Back Spin Kick
Goal is 7+ Rounds
90 Seconds Rest. Then..
3 minute AMRAP (As Many Rounds As Possible)
3- Med Ball Jump Squats
3- Box Jumps
3- Skip Side Kicks
3- Jumping Back Spin Kick
Goal is 8+ Rounds
30 Reps Each (Broken up anyway)
-Body Fake
-Wall Up Fake
-Push Fake
90 seconds rest
30 Reps Each (Broken up anyway)
-Back Step or Front Step / Quick Reverse
-Back Step or Front Step / Side Kick / Round House / Q. Reverse
-Back Step or Front Step / Side Kick / Back Fist
WEEK 5 WORKOUTS
5 Rounds
Run 200 Meters
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min
Goal: Under 4:00 Per Round (Not Including Rest)
Part 1:
2 Rounds
16 DB Hang Power Clean
16 DB Push Press
16 DB Alternating Front Rack Lunges
After 2 Rounds Complete: Rest 2 Min before Part 2
Part 2:
3 Rounds:
12 DB Hang Power Cleans
12 DB Push Press
12 DB Alternating Front Rack Lunges
After 3 Rounds Complete: Rest 2 Min before Part 3
Part 3:
4 Rounds
8 DB Hang Power Clean
8 DB Push Press
8 DB Alternating Front Rack Lunges
16 Devil Press
16 Jump Overs
14 Devil Press
14 Jump Overs
12 Devil Press
12 Jump Overs....
Decrease by 2 reps each time until...
2 Devil Press
2 Jump Overs
4- rounds
200- jump rope singles
2 min point fighting bag
— 9-6-3 of —
Thrusters
V-ups
90 seconds rest
5- Rounds
1- min Bag - Hands Only
1- min Bag - Kicks Only
1- min Bag - Both
15- KB Swings
15- Goblet Squats
15- V-Ups
WEEK 4 WORKOUTS
Run 400 Meters
30 Dumbbell Squats
Run 400 Meters
60 Thrusters
Run 400 Meters
90 Air Squats
Run 400 Meters
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
Rest 3 Min
5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs
5 Rounds
15 Kettlebell Swings
15 Burpees
7- rounds
2 min bag ( Hands only)
10- power Cleans
10- Push press
1 min rest.
7- rounds
2 min bag (Kicks Only)
10- Push Ups
10- Incline Push Ups
10- Decline Push Ups
1- min rest
WEEK 3 WORKOUTS
Every 2 Min - for 20 minutes
Run 200 Meter
8 Burpees
16 Air Squats
10 Rounds
8 Dumbbell Power Cleans
8 Weighted Sit Ups
10 DUMBBELL POWER CLEANS
10 DUMBBELL JERKS
10 DUMBBELL SQUATS
10 BURPEES OVER THE DUMBBELLS
9 DUMBBELL POWER CLEANS
9 DUMBBELL JERKS
9 DUMBBELL SQUATS
9 BURPEES OVER THE DUMBBELLS
....
CONTINUE WITH
8,7,6,5,4,3,2, AND 1 OF EACH.
RETEST TIME!!!!!!
100- Goblet Squats w/weight
25- Burpees
Then right into....
Round House Wall Kicks without putting your foot down
50- Right Round Houses
50- Left Round Houses
40- Right Round Houses
40- Left Round Houses
30- Right Round Houses
30- Left Round Houses
20- Right Round Houses
20- Left Round Houses
10- Right Round Houses
10- Left Round Houses
Then right into...
100- Goblet Squats w/weight
25 - Burpees
5- Rounds
5- Quick Reverses
5- Side Kick / Back Knuckle
5- Blitz
5- Double Drag Hook / Reverse
5- Body Helmet
1- Minute rest
WEEK 2 WORKOUTS
Every Minute for 15 Min
15 Double Unders / 30 single Jump rope
5 Thrusters
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
40 Mountain Climbers
20 Alternating Bodyweight Lunges
10 DB Deadlifts 2 Head Touch
4 Rounds
30 Push Ups
20 Push Press
15 Jump Overs
7- Rounds
10- Goblet Squats w/KB or SB
10- Walking Lunges w/KB or SB
7- Fake / Blitz
7- Fake / Quick Reverse
1- Minute rest
4- Rounds
2-min Bag -Point Sparring-
6 reps of Wall Up Body Helmet
6 reps of Push Fake Quick Reverse
6 reps of Fake Kick Back Knuckle
1 Minute Rest.
WEEK 1 WORKOUTS
3 Rounds
20 DB Power Clean
30 DB Front Rack Lunge
20 DB Push Press
Rest 1 Min Between Rounds
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min
20 Min AMRAP
As Many Rounds and Reps as Possible in 20 Min
30 Mountain Climbers
15 KB/DB Swings
10 Box Jump Overs
5- Rounds
2 min- Bag
10- Fake Body/Helmet
10- Double Side Thrust / Reverse Punch
10- Shin Clash / Quick Reverse Punch
10- Burpees
10-Thruster
90 sec Rest
20 Minute EMOM (every minute on the minute)
Odd minutes: 8- Goblet Squats
4- Box Jumps
Even Minutes 5- Side Kick / Round House
5- Side Kick / Hook Kick
5- Triple Side Kick
WEEK 12 WORKOUTS
10 Rounds
7 Dumbbell Thrusters
7 V - Ups
5 Rounds
Run 400 Meters
15 DB Bent Over Rows
15 DB Push Press
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Dumbbell/Kettlebell Goblet Lunges(Alternating)
12 Russian Twists
8 Push Ups
4- Rounds
-3 reps each technique / 3 reps each exercise-
Techniques:
•Blitz
•Hook Round / Quick Reverse
•Body / Helmet
Exercises:
3- Hops (Same Spot)
2- Hops (Forward / Back)
2- Hops (Forward / Chest)
20 minute AMRAP
(As Many Rounds As Possible)
15- Ball Slams
10- Fake Kick / D-Side
15- Thrusters
10- Quick Reaction Hook Kick
15- Up & Overs (Push Ups)
10- Spinning Hook Kick
WEEK 11 WORKOUTS
Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Dumbbell Hop Overs
4 Devil Press
After 7 Min is UP - Rest 3 Min before Part 2
Part 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Dumbbell Hop Overs
8 Burpees
3 Rounds
30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps
15 Dumbbell Power Cleans
Run 200 Meters
Rest 1 Min Between Rounds
10 - 1
*Fake / Quick Reverse
*Side Kick / Hook / Reverse
*Blitz
8 - Rounds
2 minute Stations
:30 seconds rest
-Jump Rope
-Bag (Point & Continuous Fighting)
WEEK 10 WORKOUTS
15 Min AMRAP
10 DB Push Press Right
10 DB Overhead Lunges Right (Alternating Legs)
10 DB Push Press Left
10 DB Overhead Lunges Left (Alternating Legs)
10 V-Ups
3 Rounds
30 Push Press
Run 400 Meters
Run 200 Meters
20 KB/DB Swings
Run 400 Meters
30 KB/DB Swings
Run 600 Meters
40 KB/DB Swings
Run 800 Meters
50 KB/DB Swings
5- Rounds
5- Circle around pad / Blitz
5- Circle around pad / Body Helmet
5- Triple Hop pad / Blitz
5- Triple Hop pad / Body Helmet
5- Body Fake / Q. Reverse
1 minute Break
15 Minute AMRAP
(as many rounds as possible)
20- Walking Lunges
5- Double Side Kick / Hook Kick / Reverse
5- Jumping Spin Back Kick
20- Up & Overs w/Box Jump
WEEK 9 WORKOUTS
5 Rounds
Run 200 Meters
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min
15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
60 Jump Rope (single under)
15 KB/DB Swings
10 V-Ups
2 Hang Power Cleans
2 Jump OVERs
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS
Rest 2 Min
Then Start at 12-12 and go back down!
6- Rounds - Ladder Drill
-Body Fake / Side Step / Quick Reverse (Chest & Back Side)
-Body Fake / Side Step / Back Knuckle (Chest & Back Side)
-Body Fake / Side Step / Defensive Back Knuckle (Chest & Back Side)
1- Minute Rest
5- Rounds
8 Reps- D- Side from your right & left knee / Quick Reverse
8 Reps- Reverse Lunge / Front Kick / Tuck Jump
90 second rest.
WEEK 8 WORKOUTS
Every 5 Min for 4 Rounds
Run 400 Meters
30 KB Swings
30 Air Squats
7 Rounds
Run 200 Meters
14 V-Up
14 DB Squats
4 Rounds
12 DB Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds
Part 1
4- Rounds
Speed Ladder Drill: :45 seconds on :15 seconds rest. Each drill
-One leg lateral knee pump / into a hard side kick Right and left (both sides)
-Chamber hop into Double Side (Low & High Kick)
Part 2
4-Rounds
-4 reps- 4 way body fake (High, middle, right side, left side) Side step Quick Reverse
-Ladder Drill- Spider-Man push up/Back Fist into Two BK Blitz (Right & Left)
Part 1
3- Rounds of
:40 on :20 off
-Ninja Jump into a Box Jump / Front Thrust
-R&L Forward Stance & Heavy Ball Forward Push Press
Part 2
3- Rounds of
:40 on :20 off
-Close Quarter reaction Drill (Quick Reverse, D-Side, Step in Blitz)
-Close Quarter Reaction Drill ( D-Side , Hop 180* Tuck Jump)
WEEK 7 WORKOUTS
5-Rounds
2 minute rounds
1 minute rest
50- Jump Rope Singles
24- Single Arm Snatch
20 minute EMOM (every minute on the minute)
Odd min- 8 KB Swings
- 10 Sit Ups
Even min- 8 Ball Slams
- 10 Leg Lifts
15 minute AMRAP (as many rounds as possible)
10- Box Jumps
15- Push Press
20- Plank Touches
Your goal here should be 8+ rounds.
5 Rounds
5- Fake / Back Step around the pad / Side/Round - Quick Reverse.
5- Fake / Front Step around the pad / Side/Round - Quick Reverse.
5- Body / Helmet
5- Back Fist Blitz
1 minute - Rest
4- Rounds
2 minute stations
:30 second rest.
-Bag
-Jump Rope
-Shadow Boxing w/ weights
-Jump Rope
WEEK 6 WORKOUTS
14 minute EMOM (every minute on the minute)
-3 Burpees
-7 Squat Cleans
20 Minute AMRAP (as many rounds as possible)
-50 Jump Rope Singles
-15 KB Swings
-10 Box Jumps
-20 Sit Ups
7- Rounds
-7 Burpees
-14 V Ups
-14 Goblet Squat
16 minute EMOM
(every minute on the minute)
Odd minute: 5 reps of- Burpee / Back step around pad / Blitz
Even minute: 5 reps of- Burpee / Front step around pad / Blitz
5- Rounds
10- Box Jumps
10- Double Round Kick / Step Back D-side
10- Jumping Lunges
10- Fake Kick / Step Back Quick Reverse
Week 5 Workouts
Monday WOD
8- Rounds
12- Push Press
10- Power Cleans
8- Box Jumps
Tuesday WOD
10 - Rounds
Sprint 200m
10- Burpees
Wednesday WOD
4- Rounds
Run- 400m
15- Power Cleans
10- Box Jumps
Karate Workout 1
5- Rounds
20- Up & Overs (with weight)
5- Circle toward your chest - Blitz
5- Circle toward your back - Blitz
5- Circle toward your chest- Quick Reverse
5- Circle toward your back- Quick Reverse
20- Up & Overs (with weight)
—Rest 1 Minute—
Karate Workout 2
4- Rounds
10- Ball Slams / Burpees
10- Double Side / Step Back D-Side
10 - Box Jumps
10- Skip Side Kick
—Rest 1 Minute—
Week 4 Workouts
3- Rounds of
20- Clean & Jerks
Run 400m.
Tuesday WOD
10-1
-Lungesters
-Burpees
Wednesday WOD
5- Rounds
Every round has a 3 minute time cap.
Sprint 200m
10- KB Swings
6- Burpee Jump Overs
Karate Workout 1
18 minute AMRAP (As Many Rounds as Possible)
80- Jump Rope Singles
7- Double Round Kick / Quick Reverse
7- Wall Up / Blitz
7- Fake Kick / Quick Reverse
Karate Workout 2
2 Rounds
-each round is-
2 mins- Bag Work
5- Fake / Body Helmet
5- Fake / Blitz
5- Fake / Quick Reverse
2 mins- Bag Work
7- Fake / Body Helmet
7- Fake / Blitz
7- Fake / Quick Reverse
2 mins- Bag Work
10- Fake / Body Helmet
10- Fake / Blitz
10- Fake / Quick Reverse
-Rest 3 minutes-
Week 3 Workouts
Monday WOD
20 Minute AMRAP (as man rounds as possible)
Run 200m
10- Push Ups
15- Air Squats
20- Sit Ups
Tuesday WOD
20-15-10
-Thrusters
-Burpees
—Rest 2 Minutes —
15-10-5
-Thrusters
-Burpees
Run 400m
100 - Goblet Squats
100 - Push Ups
Run 400m
100 - Sit Ups
50 - Burpees
5-10-15 reps
-90 Second Rest-
15-10-5 reps
-Touch and Go (Block / Quick Reverse)
-Fake Kick / D-Side
-Side Kick / Hook Kick / Quick Reverse
Karate Workout 2
Part 1
30-20-10
-Thrusters
15- Right Triple Side Kicks
15- Left Triple Side Kicks
Part 2
30-20-10
-Lunges (counting every other rep)
15- Right Hook / Round
15- Left Hook / Round
Week 2 Workouts
Mondays Workout
Part 1
10 minute AMRAP (As Many Rounds as Possible)
1- Thruster
1- Box Jump
2- Thruster
2- Box Jump
3- Thruster
3- Box Jump
.
.
15- Thruster
15- Box Jump
Part 2
5 minute AMRAP
2- Sit Ups
2- Leg Lifts
4- Sit Ups
4- Leg Lifts
.
.
.
20- Sit Ups
20- Leg Lifts
Tuesday Workout
21-18-15-9-6-3
-KB Swings
-Burpees
-Sit-Ups
Wednesday Workout
4-Rounds
5 minute time cap on every round.
-400m Run
-10 Pull-Ups
Or
-15 Back Rows
-25 Goblet Squats
Karate Workout 1
5- Rounds
2 Min- Bag Work (only hands)
1 Min- Max Burpees (hit a high mark every round and be consistent)
Karate Workout 2
4- Rounds
- 2 minutes each station -
-Jump Rope
-Bag (Kicks Only)
-KB Swings
-Bag (Hands Only)
Week 1 Workouts
Monday Workout
5- rounds
Run 200m
10- Goblet Squats
8- Burpees
Tuesday Workout
10- Rounds
8- Kettle Bell Swings
10- Box Jumps
Wednesday Workout
30- Hang Clean & Jerks
30- Alternate Lunges
20- Hang Clean & Jerks
20- Alternate Lunges
10- Hang Clean & Jerks
10- Alternate Lunges
Karate Workout 1
100- Jump Rope
5- Push Fake / Quick Reverse
5- Body Fake / Blitz
5- Double Drag / Hook Kick
Karate Workout 2
21 minute EMOM (every minute on the minute)
1st min - All 4 Fakes
2nd min- Quick Reverse / Blitz
3rd min- Side Kick / Hook Kick / Reverse & Round House / Back Fist