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 2 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
2 rounds :
- 15 Banded Pull Apparts
- 15 Banded Pull Downs
- 15/arm Banded Triceps Extensions
- 15 Long Sit Ups
6'
3. Skill
Dual Dumbbell / Kettlebell Snatch
EMOM 10’ :
- 5 Dual Dumbbell Hang Snatches
=> up tp max
THEN EMOM 10' :
- 5 Dual Kettlebell Snatches
=> up tp max
20'
4. Strength
Biceps, Triceps & Core
5 rounds :
- 5 Strict Ring Dips (3’’ bottom pause)
- 10 GHD Sit Ups
THEN 4 rounds :
- 12 Top Down Alt. Kettlebell Curls
- 10 GHD Back Extensions
20'
5. Workout
Only One
AMRAP 9’ :
- 18 Dumbbell Clean & Jerks
- 36 Double Unders
=> dumbbell = 22.5/15kg
9'
