Dynamic body weight warm-up for 3 rounds: 10 x box squats, 10 x push-ups, 5 x handstand kick-ups, then:- Perform 5, 4, 3, 2, 1, 1, 2, 3, 4, 5 reps – twice through alternating between the following:- Kettlebell double cleans – go heavy Burpees Then:- Powerwheel rollouts: 10-1 prison workout Eischens Yoga
Archive for the ‘Powerwheel’ Category
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“Intensity Pyramid”
December 14th, 2011 
Mike Eves Eischens Yoga warm-up, then:- 5 rounds, resting 60 secs between rounds:- 10 x Regular push-ups 5 x Plyo push-ups 5 x Hindu push-ups Then:- 5 rounds, resting 60 secs between rounds:- 20 x Box squats 10 x Box / tyre plyo-jumps (24″ to 32″) 5 x double kettlebell squats Finisher:- Powerwheel roll-outs x 50 in [...]
“15/15 x 5 mins each exercise”
November 25th, 2011 Mike Eves Warm up with 5 to 10 mins handstands / walking on hands practice, then:- Work for 15 secs, rest for 15 secs for 5 mins (10 working sets):- Double kettlebell clean and press Rest 2 minutes, then:- Work for 15 secs, rest for 15 secs for 5 mins (10 working sets):- 24″ to 32″ Box [...]
“10-1 Prison Workout”
November 14th, 2011 Mike Eves Eischens Yoga, then:- Alternate between the following exercises from 10 reps down to 1 until done:- Handstand push-ups on BXT cable Pull-ups Rest 2 mins, then repeat the same 10-1 format on the following pair:- Double kettlebell cleans Powerwheel roll-outs
