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Rope and Hammer Workout

The Rope and Hammer workout will build strength and endurance as well as promote shoulder strength and mobility. This is the perfect workout to supplement your routine to provide a nice heart pounding manual effect.

Workout Specs:
Purpose/Focus:	Strength, Power, Conditioning
Difficulty:	Moderate
Body Parts Used:	Full Body
Equipment:	Rope, Sledgehammer, Tire

Workout Vid
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Workout Instructions

Complete workout as a circuit. No rest in between exercises. Rest 90-120 seconds between circuits.
	Exercise	Sets x Reps	Rest
	A1: Alternating Slams Learn Exercise	3 x 30 seconds	NA
	A2: Alternating Waves Learn Exercise	3 x 30 seconds	NA
	A3: 1-Hand Slam (Rotation) Left Learn Exercise	3 x 30 seconds	NA
	A4: Double Circle Waves Learn Exercise	3 x 30 seconds	NA
	A5: 1-Hand Slam (Rotation) Right Learn Exercise	3 x 30 seconds	NA

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Full Body Kettlebell Strength Workout by Steve Jessup

Kettlebell Workout Instructions:
A1: Double Kettlebell Snatch to Push Press - 10 x 5 (32kg x 2)
B2: Weighted Chin Up - 10 x 5 (16kg)
B1: Double Heavy Club (or Sledgehammer) Swipes - 10 to 1 (35lb)
B2: Tiger bend Push Ups - 10 to 1
C1: Plank - 60/45/30/15sec
C2: Wheel Rollout - 20/15/10/5

Pyramid Kettlebell Conditioning Workout by Mike Eves

Kettlebell Workout Instructions:
A1: 1-Arm Kettlebell Swings - 10, 15, 20, 15, 10
A2: Renegade Rows - 10, 15, 20, 15, 10
B1: Kettlebell Farmer Walk - 100m
B2: Kettlebell Racked Farmer Walk - 100m
B3: Overhead Kettlebell Farmer Walk - 100m

Unconventional Training for Jiu Jitsu

Workout Instructions:
A1: Double Kettlebell Swings - 3 x 10
A2: Double Kettlebell High Pull - 3 x 10
B1: Sandbag Shouldering - 3 x 8-10 ES
B2: Sandbag Get Up - 3 x 3-5 ES
C1: Macebell 360 - 3 x 10 ES
C2: Walking the Plank - 3 x 10

Upper Body Emphasis Kettlebell Workout #5 - Machine Workout Plan

Workout Instructions:
A1: Double Press - 2 x 5-8
A2: Double Jerk - 2 x 15-20
A3: Clap Push Up - 2 x 10-15
B1: Double Front Squat - 2 x 5-8
B2: Kettlebell Jump Squat - 2 x 10
C1: Renegade Row - 2 x 8-10ES
C2: Double Kettlebell Outside Row - 2 x 20
HE: Double Kettlebell High Pull - 4 x 30 sec