5 minute dynamic warm up using a lighter kettlebell than normal – swings, cleans, presses & snatches, then:-

“Swing Fest”

Double arm kettlebell swings x 20 of each with increasing weight and no rest, example:-

• 20 x 16kg
• 20 x 20kg
• 20x 24kg
• 20 x 32kg
• 20 x double 20kg

Rest 2 mins, then repeat up to 3 times

Finisher:- Push-ups – prison workout, 10 down to 1

QiGong

Perform 10 reps down 1, alternating between each exercise until done:-

• Jungle Gym / ring dips
• Kettlebell clean and press (reps are for both right and left)

Finisher: Kettlebell double clean x 30 in as few sets as possible – go heavy

QiGong & “Tea Cup” training

Complete the following for time, with perfect form, working continuously or keeping rests minimal:-

• 40 x kettlebell double arm swings
• 10 x kettlebell Turkish get-ups ( 5 per arm)
• 20 x kettlbell snatches – left
• 20 x kettlbell snatches – right
• 20 x kettlebell goblet or racked squats
• 15 x kettlebell clean and press – left
• 15 x kettlebell clean and press – right
• 20 x push-ups on kettlebell
• 20 x kettlebell single arm swings – right
• 20 x kettlebell single arm swings – left

Finisher:-  Jungle Gym / TRX / Rings “skin the cat” x 15

Eischens Yoga

6 rounds, resting 30 secs between rounds:-

• 1 minute heavy punch bag combinations
• 10 x plyometric push-ups
• 10 x med ball slams
• 10 x sprawls

Then:-

Sandbag zercher cleans x 40 in as few sets as possible, then:-

Handstand wall walk ups (toes on wall) x 15 in as few sets as possible

QiGong

Complete 8 to 10 rounds, resting 30 to 60 secs between rounds:-

• Kettlebell snatch right x 10
• Kettlebell snatch left x 10
• Sledge hammer tyre strikes x 10 – right
• Sledge hammer tyre strikes x 10 – left

Finisher: Handstand kick-ups x 40

Qigong

Work for 15 secs, rest for 15 secs on the following:-

1. First 5 mins – kettlebell snatches – change arm each working set
2. Second 5 mins – kettlebell single arm clean and press – change arm each working set
3. Third 5 mins – kettlebell double cleans

Finisher: plyometric push-ups – prison workout 10 reps down to 1

Eischens Yoga

Card Deck

To perform the card deck workout, start with a fully shuffled deck of playing cards (52 cards). All face cards (Jack, Queen, and King) have values of 10, Ace is low at a value of 1 (advanced go high at 14). The suit of the card dictates the exercise, the value of the card dictates the number of reps.

• Hearts  – Kettlebell renegade rows (reps = per arm)
  

• Diamonds – Bodyweight squats
  

• Clubs – kettlebell single arm swings left
  

• Spades – Kettlebell single arm swings right

• Jokers – Sprawls or burpees x 15

Work through the whole deck until done.

Then:-

• 1 min kettlebell double arm swings
• 1min kettlebell Turkish get-ups
• 1 min Kettlebell presses
• 1 min Hindu push-ups

Eischens yoga

• Kettlebell clean and press ladders  3 x (1,2,3,4, 5…) – left and right using your ‘regular’ weight, e.g. 24kg

Then:-

• Kettlebell clean and press ladders  3 x (1,2,3,) – left and right using your a heavier weight e.g. 32kg

Core: 50 x Powerwheel / rings roll outs in as few sets as possible

Finisher:  100 x kettlebell single arm swings (50 left, 50 right)

QiGong

Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps alternating between the following until done:-

1. Jungle Gym / rings push-ups (advanced: legs raised)
2. Jungle Gym / rings body-rows (advanced: legs raised)

Then:-

Perform 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps alternating between the following until done:-

1. Med ball depth push-ups
2. Sandbag Zercher cleans

QiGong

4 to 6 rounds, 30 to 60 secs rest between rounds:-

1. Handstand wall walk-ups with toes on wall x 3
2. Sprawls x 10
3. Hindu push-ups x 10
4. Sit-outs x 12

Finisher: Handstand lateral wall walks x 100 metres in as few sets as possible

Eischens Yoga