Unravel Fitness
Health & Wellness
Rest and Recovery Day Mobilize Glutes, sit on a lacrosse ball and dig into tight knots Quads, smash the quads on a foam roller & add 3-5 leg extensions each side Chest, pectoral scrub with lactose ball
TRX HIIT A. 15 EmomTRX Suspended lunges LTRX Suspended lunge right TRX Clock pressTRX Hamstring runners TRX Reverse mountain climbers B. 4 AMRAP 7 TRX Pull ups 12 Kettlebell Swings 1 min rest 4 AMRAP 7 Burpees 12 jumping lunges 1 min rest 4 AMRAP 5 Kettlebell thruster Left | Right 10 low rows
A. Power Clean – 75% x 3 x 5 B. Power Jerk – 65% (of split jerk) x 3 x 5 C. Overhead Squat – 75% x 3 x 5
Active Recovery A. 10 EMOM 13 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. 2-3x 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. Power Clean – 75% x 3 x 5 B. Power Jerk – 65% (of split jerk) x 3 x 5 C. Overhead Squat – 75% x 3 x 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 …
Recovery Day Replenish nutrients and rest. Stretch or mobilize calves, chest and glutes. Do yoga if it is available to you.
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