Wannabeathletics Team Training

Full-body Warmup #2

A1) Single leg hinge hold w kettlebell pass 3 x 30 secs per side A2) Staggered stance cross body back row 3 x 10 reps per side A3) Staggered stance single arm swing 3 x 10 reps per side 3 rounds

Barbell Hip Clean (WBA)

5 x 3

Barbell Supinated Back Row (WBA)

3 x 10

Dumbbell Complex #1

Complex exercises are to be done one after the other. Do all 5 reps for the first exercise before moving on to the second exercise Complete all one side before switching sides 1) DB Snatch x 5 2) DB Front Rack Squat x 5 3) DB Push Press x 5 4) DB Single Leg Deadlift x 5 5) DB Kickstand Crossbody Back Row x 5 It is 25 reps for one side so take these at a weight where you can maintain a high quality of movement 3 rounds per side

Arm Vanity

BONUS IF you have some extra time at the end of this session E1) Dumbbell Single Arm Preacher Curls on Incline Bench x 12 per side E2) Dumbbell Incline Hammer Curls x 12 E3) Dumbbell Zottman Curls x 12 3 rounds

The 3 way kettlebell carry

The 3 way kettlebell farmers carry - Single arm suitcase for 30 seconds - Single arm front rack carry for 30 seconds - Single arm overhead carry for 30 seconds Do all one side before switching 3 rounds

Deadstop Kettlebell Snatch (WBA)

2, 4, 2, 4, 2

Barbell From Rack Romanian Deadlift

8, 8, 8, 6, 6

Single Arm Lat Pulldown

3 x 15

Dumbbell Triceps Skull Crushers On Floor

3 x 15

Assault Bike

@ 1

Full-body Warmup #3

A1) Split Squat Hold x 45 secs - add weight in the goblet position for rounds 2 & 3 if the first round was easy A2) Bent Knee Copenhagen Plank on Bench x 20 secs per side A3) Alternating Side Lunge w Kettlebell Pass x 30 secs total 3 rounds

Seated Broad Jumps

4 x 3 @ 8

Hang Power Clean (WBA)

4 x 2

Anderson Front Squats

4 x 5

Barbell Pin Shoulder Press

4 x 5

Bonus: Farmer Carry HALF or MORE of your body weight combined between two dumbbells or kettlebells for MAX TIME ex: weighing 200lbs = 50lbs in each hand Record your time for the half-bodyweight carry and post it! There is a competition for this one and a prize for the winner Rest 1 minute Hang From a pull-up bar for MAX TIME Record your time for the max hang also

Full-body Warmup #1

Full-body Warmup #1 A1) Goblet Alternating Reverse Lunges (lightweight) x 10 per side A2) Single Arm Standing Press & Rotate (lightweight) x 10 reps A3) Staggered Stance Hops x 30 seconds 3 rounds

Overhead Squat (WBA)

4 x 5

Box Jump (WBA)

4 x 3

Barbell Back Rack Step Ups (WBA)

4 x 6

Standing Single Arm Kettlebell Press (WBA)

4 x 6

Kettlebell & Medicine Ball Circuit #1

*** Either you are getting faster completing this or going heavier for the kettlebell goblet squats D1) Kettlebell Jump Squat x 5 reps D2) Medicine Ball Windmill Slams x 10 reps (5 reps per side) D3) Single Leg Line Hops x 15 seconds per side D4) Kettlebell Goblet Squat x 10 reps 3 rounds