Train On Purpose 173

T.O.P.

Warm up for 10 minutes

Complete circuit 5 times with a 1 minute break between rounds

15 burpees
15 push-ups
15 floor crunches
15 squat jumps
15 bicycle crunches
15 mountain climbers
15 walking lunges
20 yard sprints

Cool down

Train On Purpose 172

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 1-2 minutes between sets.

A1. Barbell Front Squats: 4-6 reps, 4 sets

B1. Pendlay Row: 4-6 reps, 4 sets

C1. Standing Kettlebell Press: 4-6 reps, 4 sets

D1. Weighted Dips: 4-6 reps, 4 sets

E1. Heavy Kettlebell Swings: 4-8 reps, 4 sets

F1. Weighted Decline Sit-ups: 6-12 reps, 4 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 171

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 1-2 minutes between sets.

A1. Sissy Squats: 12-15 reps, 2

B1. Banded Barbell (or Kettlebell) Deadlift: 15-20 reps, 4 sets

C1. Double Kettlebell Clean & Press: 15-20 reps, 4 sets

D1. Weighted Dips: 15-20 reps, 4 sets

E1. Cable Chops: 15-30 reps, 4 sets

F1. Stability Ball Crunch: 15-30 reps, 4 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 170

T.O.P.

Warm-up: 10 minutes

Workout: Perform as many reps as possible of each exercise before moving on to the next. Rest 20 seconds between exercises. Move through the exercises, repeating as necessary, for a total of 15 minutes.

A1. Kettlebell Swings

B1. Alternating Kettlebell Cossack Squat

C1. Double Kettlebell Snatch

D1. Overhead Reverse Lunge

Cool-down: Foam Roll and Stretch

Train On Purpose 169

T.O.P

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-90 seconds between sets.

A1. Bulgarian Squat: 15-20 reps (each side), 3 sets

B1. Barbell Military Press: 15-20 reps, 3 sets

C1. Dumbbell Rows: 15-20 reps (each side), 3 sets

D1. Kettlebell Kneeling Swing: 15-20 reps (each side), 3 sets

E1. Double Kettlebell Dragonfly: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 168

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-90 seconds between sets.

A1. Walking Barbell Lunges: 15-20 reps (each side), 3 sets

B1. Z Press: 15-20 reps, 3 sets

C1. Cable Side Chops: 15-20 reps (e.s.), 3 sets

D1. Double Kettlebell Swing: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 167

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-90 seconds between sets.

A1. Zercher Squats: 15-20 reps, 3 sets

B1. Kettlebell Overhead Press: 15-20 reps (e.s
), 3 sets

C1. Explosive Push-ups: 15-20 reps, 3 sets

D1. Forward/Backward Lunge: 15-20 reps, 3 sets

E1. Squat Jumps: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 166

T.O.P.

Warm-up: 10 minutes

Workout: Perform all sets of each exercise before moving on to the next. Rest 60-120 seconds between sets.

A1. Snatch Grip Deadlift: 15-20 reps, 3 sets

B1. Incline Chest Press: 15-20 reps, 3 sets

C1. Z-Press: 15-20 reps, 3 sets

D1. Tricep Pressdown: 15- 20 reps, 3 sets

E1. Roman Chair Sit-ups: 15-20 reps, 3 sets

Cool-down: Foam Roll and Stretch

Train On Purpose 165

T.O.P.

Warm-up: 10 minutes

Workout: Perform as many reps as possible of each exercise until form starts to break down. Rest 20 seconds, and move on to the next exercise. Perform all exercises on one side of the body, then move to the other side of your body. Continue working through the exercises for 20 minutes, working up to 1-2 reps short of failure on each movement.

A1. Single Arm Kettlebell Swing
B1. Single Arm Kettlebell Snatch
C1. Kettlebell Windmill
D1. Single Arm Overhead Press

Cool-Down: Foam Roll and Stretch

Train On Purpose 164

T.O.P.

Warm-up: 10 minutes

Workout: Perform as many rounds as possible in 15 minutes. Rest 30 seconds between rounds.

Round:
A1. Outside Kettlebell Swings x 15 reps
B1. Double Kettlebell Snatch x 10 reps
C1. Renegade Rows with Push-up x 10 reps

Cool-Down: Foam Roll and Stretch