Same as Wed
Start time 7:00am-7:34am

Super joints for 5 min

Warmup = Heavy hands a slow easy pace for 4 min

Interval 1 = bearcrawl 8 meters/swingwalk 8 meters

Interval 2 = bearcrawl 8 meters/crabwalk 8 meters

Interval 3 = bearcrawl 8 meters/swingwalk 8 meters

Interval 4 = bearcrawl 8 meters/crabwalk 8 meters

Interval 5 = bearcrawl 8 meters/swingwalk 8 meters

Interval 6...

Heimdal

Bearcrawl/Swing walk/crabwalk interval Workout

Start time 7:00am Fin 7:33am

I used two 53lb KB, I do SJ drills and then jump rope for 4 min lightly to warmup, i start w/bearcrawls, the bearcrawl i do is outlined by COM.Steve Maxwell, i assume a pushup position on two kb and move them forward alternately while dragging my legs behind me. When i have done 8 meters i stand, and immediately swing walk 4 meters out, turn around and swing walk back to the bearcrawl stopping...

Heimdal

Kb bear crawled w/ two 53lb KB for 20ft...immediately sprang up & did swing walks the 20ft back to the start position w/ one 53lb KB. Bearcrawling/Swing walking = 1 interval. Repeated 9 more times rested 1 minute after the swing walks. My neighbor assisted by grabbing the other KB & bringing it back to the start position while i did my swing walks.

This is very demanding COM. Steve Maxwell is right this routine hits the whole body!

Heimdal

Workout start time 7:04am Fin 7:24am

This workout involved two-53lb KB, two 25lb Clubbells, & a 123lb Sand Bag.

Group 1

Windmills X 5 L/R

KB Renegade Row X 5 L/R

DL w/ 123lb Sandbag X 5

Sandbag Pop Press X 4

1-arm KB Swing X 10 L/R

Group 2

Dbl KB Clean & Split Jerk

Sandbag Rows X 5

Sandbag Burpee to Overhead Press X 3...

Heimdal

Workout start time 7:00am Fin 7:20am

This workout involved two-53lb KB, two 25lb Clubbells, & a 123lb Sand Bag. No rest taken b/w exercises and or groups.

Group 1

Windmills X 5 L/R

KB Renegade Row X 5 L/R

Squat w/ 123lb Sandbag X 5

Dbl Clubbell Torch Press X 10

1-arm KB Snatch X 10 L/R

Group 2

Dbl KB MP

Pullups X 5

Sandbag Burpee...

Heimdal