Unravel Fitness
Health & Wellness
TRX HIIT A. 2x (:30, :30, :30/ :15 rest) curtsy lunges, rows, chest hugs :45 Burpees jump squats, I-flys, bi curl :45 V-ups clock press, fwd lunges, roll out :45 Burpees trx cycle, tri press, tri pulse :45 v-ups pistol L|R, sumo squat jumps :45 Burpees pendulum swings, frog kicks, plank jacks :45 v-ups
A. 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75% x 3 sets B. Snatch Pull – 95% (of snatch) x 3 x 2 100% x 3 x 2 C. Back Squat – 75% x 5 x 5 D. Push Press – 75% x 5 x 5
A. 10 EMOM 12 reps Two Handed Swings B. 20-90 mins of Running or Rowing Maintain heart rate between 60-70%
A. 3 Heavy TGU L | R B. Swing 10 L|R Clean & Press 5 Swing 10 L|R Clean & FSQ 5 Swing 10 L|R TGU 1 Swing 10 L|R Snatch 10 L|R Swing 10 L|R Rest 2-5 mins Notes: With Hardstyle Kettlebell training form and positioning is a priority. If your form breaks down …
A. Snatch – 60% x 2 70%x2 80%x2 heavy single B. Clean & Jerk – 60% x 2+1 70% x 2+1 80% x 2+1 heavy single C. Back Squat – 75% x 3 x 5 D. Single Leg Deadlift – 3×5
A. Spend 5-10 mins working on the clean and press catch Take 5-10 Mins to work on Kettlebell Clean & Press B. 2-3x Clean & FSQ 5 Swing 10 L|R Clean & FSQ 5 Clean & Press 5 Clean & FSQ 5 TGU 1 Clean & FSQ 5 Snatch 10 L|R Clean & FSQ 5 …
Rest and Recover roll your feet on a ball for :30- 2 mins each foam roll your glutes by sitting on a ball and rolling around couch stretch for the thighs and hip flexors lay on your back and put your legs on the wall to decompress the spine
HIIT ( High Intensity Interval Training) A. 9 mins of … 3 TRX Pull ups 3 Sumo Deadlift High Pulls 6 TRX Pull ups 6 Sumo Deadlift High Pulls and so on and so on B. Tabata Kettlebell Thruster L | R 1 min rest Trx sit ups, hamstring runners 1 min rest Burpees, Kettlebell …
A. Power Snatch – 70% x 3 x 5 B. Snatch High-Pull – 70% (of snatch) x 3 x 5 C. Snatch Push Press + Overhead Squat – 70% (of snatch or overhead squat) x 5+1 x 5
Active Recovery A. 10 EMOM 11 reps Two Handed Kettlebell Swings B. 20-90 mins of Running Maintain heart rate between 60-70%