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Luke Baden Barnsley

๐Ÿ’€ @thirdspacelondon Master Trainer ๐Ÿ’€@strongfirst ELITE Coach ๐Ÿ’€@crossfit Level 2 Coach ๐Ÿ’€ @myproteinuk Ambassador use BADEN85 ๐Ÿ‘‡

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๐™๐™๐™š ๐™๐™ค๐™ช๐™ง ๐™ƒ๐™ค๐™ง๐™จ๐™š๐™ข๐™š๐™ฃ ๐Ÿ’€๐Ÿ’€๐Ÿ’€๐Ÿ’€โฃ โฃ This is a Kettlebell workout of biblical proportions. Can you survive the Apocalypse? I really hope you have a pair of matching bells so you can try this. Notice the single bell complexes are done with a heavier weight.โฃ โฃ You have 4 Complexes to learn as part of this WOD.โฃ โฃ ๐—ช๐—”๐—ฅโฃ 3 DeadLift -> 3 Cleans -> 3 Push Press -> Double Swing (this makes one round of WAR)โฃ โฃ ๐—™๐—”๐— ๐—œ๐—ก๐—˜โฃ 2 Viking Snatch -> 2 Snatch -> 1 H2H Swing -> 2 Viking Snatch -> 2 Snatch (This makes one round of FAMINE)โฃ โฃ ๐——๐—˜๐—”๐—ง๐—›โฃ 4 Gorilla Cleans -> 4 Push Press -> 4 Push Ups -> 4 Rows (This makes one round of DEATH)โฃ โฃ ๐—ฃ๐—˜๐—ฆ๐—ง๐—œ๐—Ÿ๐—˜๐—ก๐—–๐—˜ โฃ 1 Squat Swing -> 1 Swing -> 1 AMK Swing (this makes one round of PESTILENCE)โฃ โฃ So those are your complexes, learn them and make sure you can do them all. If you donโ€™t have 2 matching bells you can do WAR and DEATH with a single bell, but 1 round would be to do the complex on both sides. Gorilla cleans, would just become normal cleans.โฃ โฃ ๐—ง๐—ต๐—ฒ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜:โฃ โฃ ๐—˜๐—ป๐—ฑ ๐—ผ๐—ณ ๐——๐—ฎ๐˜†๐˜€ ๐—ช๐—ข๐——โฃ โฃ ๐—ช๐—”๐—ฅ ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜… โฃ ๐Ÿฒ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ ๐Ÿฎ๐Ÿฌ ๐—”๐—ถ๐—ฟ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜๐˜€โฃ ๐Ÿฐ๐Ÿฌ ๐—›๐—ผ๐—น๐—น๐—ผ๐˜„ ๐—•๐—ถ๐—ฐ๐˜†๐—ฐ๐—น๐—ฒ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ ๐—™๐—”๐— ๐—œ๐—ก๐—˜ ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜…โฃ ๐Ÿฒ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ ๐Ÿฎ๐Ÿฌ ๐—”๐—ถ๐—ฟ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜๐˜€โฃ ๐Ÿฐ๐Ÿฌ ๐—›๐—ผ๐—น๐—น๐—ผ๐˜„ ๐—•๐—ถ๐—ฐ๐˜†๐—ฐ๐—น๐—ฒ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ ๐——๐—˜๐—”๐—ง๐—› ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜…โฃ ๐Ÿฒ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผโฃ ๐Ÿฎ๐Ÿฌ ๐—ฆ๐—ถ๐˜ ๐—จ๐—ฝ๐˜€โฃ ๐Ÿฐ๐Ÿฌ ๐—๐˜‚๐—บ๐—ฝ ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ ๐—ฃ๐—˜๐—ฆ๐—ง๐—œ๐—Ÿ๐—˜๐—ก๐—–๐—˜ ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜…โฃ ๐Ÿญ๐Ÿฏ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ โฃ โฃ ๐—œ๐—ป๐˜๐—ผโฃ ๐Ÿฎ๐Ÿฌ ๐—ฆ๐—ถ๐˜ ๐—จ๐—ฝ๐˜€โฃ ๐Ÿฐ๐Ÿฌ ๐—๐˜‚๐—บ๐—ฝ ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ๐˜€โฃ โฃ ๐—™๐—ถ๐—ป๐—ถ๐˜€๐—ต๐—ถ๐—ป๐—ด ๐—ผ๐—ปโฃ ๐Ÿญ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ ๐—ผ๐—ณ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ผ๐—ณ ๐˜๐—ต๐—ฒ ๐Ÿฐ ๐—›๐—ผ๐—ฟ๐˜€๐—ฒ๐—บ๐—ฒ๐—ป ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜…๐—ฒ๐˜€ ๐—ฏ๐—ฎ๐—ฐ๐—ธ ๐˜๐—ผ ๐—ฏ๐—ฎ๐—ฐ๐—ธโฃ โฃ Thatโ€™s it for today troops. Iโ€™m really excited by this WOD! I hope you try it today! Ps. Who remembers Apocalypse, the Play Station game featuring Bruce Willis? That takes me back. Or the Apocalypse virus in Red Dwarf?โฃ โฃโ€ขโฃ โ€ขโฃ โฃ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฐ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells โฃ โฃ โฃ

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๐™Ž๐™ฎ๐™ฃ๐™˜๐™ง๐™ค-๐™Ž๐™ฌ๐™š๐™–๐™ฉ ๐™ฌ๐™ž๐™ฉ๐™ @๐™–๐™ž๐™ง๐™ž๐™™๐™–๐™™๐™ž๐™ ๐™ฉ๐™–๐™ฃ๐™–๐™ž๐™ฉ๐™š โฃ โฃ Another syncro inspired WOD today. The closest myself and Airida ever get to dancing with each other ๐Ÿ‘ฏโ€โ™‚๏ธโฃ โฃ ๐—ฃ๐˜๐Ÿญ.โฃ ๐—”) โฃ๐—•๐—ฎ๐—ฑ ๐— ๐—™-๐—ฒ๐—ฟ ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€ โฃ ๐—•) โฃ๐—›๐—ผ๐—น๐—น๐—ผ๐˜„ ๐—•๐—ถ๐—ฐ๐˜†๐—ฐ๐—น๐—ฒ๐˜€โฃ ๐—–) โฃ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ ๐—ฃ๐—ถ๐—ธ๐—ฒ -> ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ ๐—Ÿ๐—ผ๐—ฎ๐—ฑ๐—ฒ๐—ฑ ๐—•๐—ฒ๐—ฎ๐˜€๐˜ โฃ ๐——) ๐—ฆ๐—ต๐˜‚๐—ณ๐—ณ๐—น๐—ฒ ๐—ง๐—ฎ๐—ฝ๐˜€โฃ โฃ ๐Ÿฏ๐Ÿฌ ๐˜€๐—ฒ๐—ฐ๐—ผ๐—ป๐—ฑ๐˜€ ๐—ผ๐—ป ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ, ๐Ÿฑ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต. ๐—ก๐—ผ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€, ๐—ป๐—ผ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€. ๐Ÿญ๐Ÿฌ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ ๐˜๐—ผ๐˜๐—ฎ๐—น ๐˜„๐—ผ๐—ฟ๐—ธ.โฃ โฃ ๐—ฃ๐˜๐Ÿฎ.โฃ ๐—˜) ๐—˜๐˜ƒ๐—ถ๐—น ๐—–๐—ผ๐—บ๐—บ๐—ฎ๐—ป๐—ฑ๐—ผ๐˜€ โฃ ๐—™) ๐—ฅ๐—ฒ๐˜ƒ๐—ฒ๐—ฟ๐˜€๐—ฒ ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ๐˜€โฃ ๐—š) โฃ๐—ฃ๐—น๐—ฎ๐—ป๐—ธ ๐—๐—ฎ๐—ฐ๐—ธ ๐—ฎ๐—ป๐—ฑ ๐—ฆ๐—ต๐—ผ๐˜‚๐—น๐—ฑ๐—ฒ๐—ฟ ๐—ง๐—ฎ๐—ฝโฃ ๐—›) ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ ๐Ÿฏ๐Ÿฒ๐Ÿฌ๐—ผโฃ โฃ โฃ ๐Ÿฏ๐Ÿฌ ๐˜€๐—ฒ๐—ฐ๐—ผ๐—ป๐—ฑ๐˜€ ๐—ผ๐—ป ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ, ๐Ÿฑ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต. ๐—ก๐—ผ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€, ๐—ป๐—ผ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€. ๐Ÿญ๐Ÿฌ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ ๐˜๐—ผ๐˜๐—ฎ๐—น ๐˜„๐—ผ๐—ฟ๐—ธ.โฃ โฃ This was so much fun trying to stay in sync for the full 30 seconds. Give it a go and let me know how you get on ๐Ÿ˜ƒโฃ โ€ขโฃ โ€ขโฃ ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฐ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach โฃ

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โšก๏ธ๐Ÿ’€โšก๏ธ๐™๐™ž๐™™๐™š ๐™ฉ๐™๐™š ๐™‡๐™ž๐™œ๐™๐™ฉ๐™ฃ๐™ž๐™ฃ๐™œ โšก๏ธ๐Ÿ’€โšก๏ธโฃ โฃ Wow, this Kettlebell workout is a real Green Mile! Let me know if you take this one on, and more importantly let me know if you make it off Death Row alive.โฃ โฃ You have 2 Kettlebell chains to learn:โฃ โฃ The Electric Chair Chainโฃ Kettlebell Tater -> AMK Swing -> Squat Swingโฃ This counts as 1 round of the chain. This chain starts on 2 rounds.โฃ โฃ The Lethal Injection Chainโฃ Kettlebell Tater -> Cannon Ball Thruster โฃ This counts as 1 rep of the chain. This chain also starts on 2 rounds.โฃ โฃ ๐—ฅ๐—ถ๐—ฑ๐—ฒ ๐—ง๐—ต๐—ฒ ๐—Ÿ๐—ถ๐—ด๐—ต๐˜๐—ฒ๐—ป๐—ถ๐—ป๐—ด ๐—ช๐—ข๐——โฃ ๐Ÿฎ๐Ÿฑ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ ๐—”๐— ๐—ฅ๐—”๐—ฃโฃ โฃ ๐—˜๐—น๐—ฒ๐—ฐ๐˜๐—ฟ๐—ถ๐—ฐ ๐—–๐—ต๐—ฎ๐—ถ๐—ฟ ๐—–๐—ต๐—ฎ๐—ถ๐—ป โฃ ๐Ÿฎ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ ๐Ÿฎ๐Ÿฌ ๐—ฆ๐—ธ๐—ถ ๐—๐˜‚๐—บ๐—ฝ๐˜€ โฃ ๐Ÿญ๐Ÿฌ ๐—ซ-๐—–๐—น๐—ฎ๐—ฝ ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ๐˜€โฃ ๐Ÿฑ ๐—ฉ-๐—จ๐—ฝโฃ โฃ ๐—Ÿ๐—ฒ๐˜๐—ต๐—ฎ๐—น ๐—œ๐—ป๐—ท๐—ฒ๐—ฐ๐˜๐—ถ๐—ผ๐—ป ๐—–๐—ต๐—ฎ๐—ถ๐—ปโฃ ๐Ÿฎ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ ๐Ÿฎ๐Ÿฌ ๐—ฆ๐—ธ๐—ถ ๐—๐˜‚๐—บ๐—ฝ๐˜€ โฃ ๐Ÿญ๐Ÿฌ ๐—ซ-๐—–๐—น๐—ฎ๐—ฝ ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ๐˜€โฃ ๐Ÿฑ ๐—ฉ-๐—จ๐—ฝโฃ โฃ ๐—ง๐—ต๐—ถ๐˜€ ๐—ฐ๐—ผ๐˜‚๐—ป๐˜๐˜€ ๐—ฎ๐˜€ ๐—ผ๐—ป๐—ฒ ๐—ณ๐˜‚๐—น๐—น ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ ๐—ผ๐—ณ ๐˜๐—ต๐—ฒ ๐—”๐— ๐—ฅ๐—”๐—ฃ. ๐—”๐—ณ๐˜๐—ฒ๐—ฟ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ ๐—ฏ๐—ผ๐˜๐—ต ๐—ฐ๐—ต๐—ฎ๐—ถ๐—ป๐˜€ ๐—ถ๐—ป๐—ฐ๐—ฟ๐—ฒ๐—ฎ๐˜€๐—ฒ ๐—ฏ๐˜† ๐Ÿฎ. ๐—ฆ๐—ผ ๐—ณ๐—ถ๐—ฟ๐˜€๐˜ ๐˜๐—ถ๐—บ๐—ฒ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต ๐Ÿฎ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐—ผ๐—ณ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฐ๐—ต๐—ฎ๐—ถ๐—ป, ๐˜€๐—ฒ๐—ฐ๐—ผ๐—ป๐—ฑ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต ๐˜„๐—ถ๐—น๐—น ๐—ฏ๐—ฒ ๐Ÿฐ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐—ผ๐—ณ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฐ๐—ต๐—ฎ๐—ถ๐—ป, ๐Ÿฏ ๐˜๐—ถ๐—บ๐—ฒ ๐˜„๐—ถ๐—น๐—น ๐—ฏ๐—ฒ ๐Ÿฒ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ผ ๐—ผ๐—ป.โฃ โฃ ๐Ÿฎ๐Ÿฑ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€, ๐—ฎ๐˜€ ๐—บ๐—ฎ๐—ป๐˜† ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐—ฎ๐˜€ ๐—ฝ๐—ผ๐˜€๐˜€๐—ถ๐—ฏ๐—น๐—ฒ ๐˜„๐—ถ๐˜๐—ต ๐˜๐—ต๐—ฒ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐—ผ๐—ณ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฐ๐—ต๐—ฎ๐—ถ๐—ป ๐—ถ๐—ป๐—ฐ๐—ฟ๐—ฒ๐—ฎ๐˜€๐—ถ๐—ป๐—ด ๐—ฏ๐˜† ๐Ÿฎ ๐—ฎ๐—ณ๐˜๐—ฒ๐—ฟ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐˜๐—ถ๐—บ๐—ฒ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต.โฃ โฃ Let me know how you get on in the comments below, this one is a real piece of work!โฃ โฃโ€ขโฃ โ€ขโฃ โฃ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฐ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday

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๐™Ž๐™ฎ๐™ฃ๐™˜๐™ง๐™ค-๐™Ž๐™ฌ๐™š๐™–๐™ฉ ๐™ฌ๐™ž๐™ฉ๐™ @๐™–๐™ž๐™ง๐™ž๐™™๐™–๐™™๐™ž๐™ ๐™ฉ๐™–๐™ฃ๐™–๐™ž๐™ฉ๐™š โฃ โฃ Syncro-Sweat-Chums are back at it!! Give this one a go with your quarantine chum. Or go for it solo!! Up to youโฃ. So many fun arguments to be had about who fell out of sync first ๐Ÿคฃโฃ โฃ ๐—ฃ๐˜๐Ÿญ.โฃ ๐—”) ๐Ÿฏ ๐—ฃ๐˜‚๐—ป๐—ฐ๐—ต ๐—๐—ฎ๐—ฐ๐—ธ, ๐Ÿฎ ๐—ฃ๐—ผ๐˜„๐—ฒ๐—ฟ ๐—๐—ฎ๐—ฐ๐—ธ, ๐Ÿญ ๐—ซ-๐—ฆ๐˜๐—ฎ๐—ฟโฃ ๐—•) ๐——๐—ผ๐˜„๐—ป ๐—จ๐—ฝ ๐˜๐—ผ ๐—ฆ๐—ต๐—ผ๐˜‚๐—น๐—ฑ๐—ฒ๐—ฟ ๐—ง๐—ฎ๐—ฝ ๐—ฃ๐—น๐—ฎ๐—ป๐—ธโฃ ๐—–) ๐Ÿฑ ๐—ฃ๐—ผ๐—ด๐—ผ ๐——๐—ฟ๐—ผ๐—ฝ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜ โฃ ๐——) ๐—ฆ๐—ถ๐˜ ๐—จ๐—ฝ ๐— ๐—ฎ๐˜๐—ฟ๐—ถ๐˜…โฃ โฃ ๐Ÿฏ๐Ÿฌ ๐˜€๐—ฒ๐—ฐ๐—ผ๐—ป๐—ฑ๐˜€ ๐—ผ๐—ป ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ, ๐Ÿฑ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต. ๐—ก๐—ผ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€, ๐—ป๐—ผ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€. ๐Ÿญ๐Ÿฌ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ ๐˜๐—ผ๐˜๐—ฎ๐—น ๐˜„๐—ผ๐—ฟ๐—ธ.โฃ โฃ ๐—ฃ๐˜๐Ÿฎ.โฃ ๐—˜) ๐—Ÿ๐—ผ๐˜„ ๐—๐˜‚๐—บ๐—ฝ ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ ๐˜๐—ผ ๐—Ÿ๐—ผ๐˜„ ๐—๐˜‚๐—บ๐—ฝ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜ โฃ ๐—™) ๐—ฉ-๐—–๐—ฟ๐˜‚๐—ป๐—ฐ๐—ต โฃ ๐—š) ๐Ÿฒ ๐—ฆ๐—ฝ๐—ผ๐˜๐˜๐˜† ๐——๐—ผ๐—ด๐˜€, ๐Ÿฒ ๐—๐˜‚๐—บ๐—ฝ ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ๐˜€โฃ ๐—›) ๐—›๐—ฒ๐—ฎ๐—ฑ, ๐—ฆ๐—ต๐—ผ๐˜‚๐—น๐—ฑ๐—ฒ๐—ฟ, ๐—ž๐—ป๐—ฒ๐—ฒ ๐—ฎ๐—ป๐—ฑ ๐—ง๐—ผ๐—ฒ ๐—ง๐—ฎ๐—ฝ๐˜€ ๐—ถ๐—ป๐˜๐—ผ ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒโฃ โฃ โฃ ๐Ÿฏ๐Ÿฌ ๐˜€๐—ฒ๐—ฐ๐—ผ๐—ป๐—ฑ๐˜€ ๐—ผ๐—ป ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ, ๐Ÿฑ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต. ๐—ก๐—ผ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€, ๐—ป๐—ผ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€. ๐Ÿญ๐Ÿฌ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ ๐˜๐—ผ๐˜๐—ฎ๐—น ๐˜„๐—ผ๐—ฟ๐—ธ.โฃ โฃ This was so much fun trying to stay in sync for the full 30 seconds. Give it a go and let me know how you get on ๐Ÿ˜ƒโฃ โ€ขโฃ โ€ขโฃ ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฐ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach โฃ

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๐™‹๐™Š๐™’๐™€๐™ ๐™ƒ๐™Š๐™๐™ ๐Ÿงจโฃ โฃ Hereโ€™s a cheeky resistance band workout for you to try!! The over arching theme in this WOD is power. That is, moving sub maximal loads quick AF. However we wonโ€™t elicit that response if youโ€™re simply going through the motions. So, take rest when you need, and only perform reps when you are ready to unleash hell!!โฃ โฃ Donโ€™t forget you can get 47% off most things from @myproteinuk right now! Follow the link in my bio! Hereโ€™s me wearing @officialmp geo camo tank & black 5 inch shorts ๐Ÿ‘Šโฃ โฃ ๐—ฃ๐—ข๐—ช๐—˜๐—ฅ ๐—›๐—ข๐—จ๐—ฅ ๐—ช๐—ข๐——โฃ โฃ ๐—ฃ๐˜๐Ÿญ.โฃ ๐Ÿญ๐Ÿฑ ๐— ๐—ถ๐—ป๐˜‚๐˜๐—ฒ ๐—œ๐—ป๐—ณ๐—ถ๐—ป๐—ถ๐˜๐—ฒ ๐—Ÿ๐—ฎ๐—ฑ๐—ฑ๐—ฒ๐—ฟโฃ ๐Ÿฎ-๐Ÿฐ-๐Ÿฒ-๐Ÿด-๐Ÿญ๐Ÿฌ-๐—ฒ๐˜๐—ฐ โฃ ๐—ฅ๐—ผ๐˜๐—ฎ๐˜๐—ถ๐—ผ๐—ป๐—ฎ๐—น ๐—–๐—ต๐—ผ๐—ฝ (๐—ฅ)โฃ ๐—ซ-๐—–๐—น๐—ฎ๐—ฝ ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝโฃ ๐—ฆ๐——๐—›๐—ฃโฃ ๐—ฅ๐—ผ๐˜๐—ฎ๐˜๐—ถ๐—ผ๐—ป๐—ฎ๐—น ๐—–๐—ต๐—ผ๐—ฝ (๐—Ÿ)โฃ ๐—๐˜‚๐—บ๐—ฝ๐—ถ๐—ป๐—ด ๐—ฃ๐—ถ๐˜€๐˜๐—ผ๐—น ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜โฃ โฃ ๐—ฃ๐˜๐Ÿฎ.โฃ ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ ๐— ๐—ฎ๐˜๐—ฟ๐—ถ๐˜… (๐Ÿฎ๐Ÿญ๐˜€)โฃ ๐—œ๐˜€๐—ผ๐—บ๐—ฒ๐˜๐—ฟ๐—ถ๐—ฐ ๐—ฅ๐—ผ๐˜„ ๐— ๐—ฎ๐˜๐—ฟ๐—ถ๐˜… (๐Ÿฎ๐Ÿญ๐˜€)โฃ ๐Ÿฎ๐Ÿญ ๐—•๐—ฎ๐—ป๐—ฑ ๐—ฅ๐—ฒ๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ฑ ๐—ฉ-๐—–๐—ฟ๐˜‚๐—ป๐—ฐ๐—ต โฃ ๐Ÿฐ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ Thatโ€™s it kids! The second part of this workout is more muscular focussed. In that, we create a lot of time under tension throughout the sets. The Push Up Matrix, we do 7 1/2 reps, followed by 7 nite 1/2 reps (but work the other half of the rep), then we finish on 7 full range reps. The Iso row is different. One side works isometrically (working without movement, in this case at end range), whilst the other works isokinetically (with movement), then we switch, then we finish on both sides working together for 7 reps in the usual isokinetic fashion. The band resisted V-Crunch are absolute killers! Enjoy! โฃ โ€ขโฃ โ€ขโฃ ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฐ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach โฃ

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๐™‹๐˜ผ๐™„๐™‰๐™Ž๐™๐™Š๐™๐™ˆ ๐™“๐™‘ ๐Ÿ’ฃโฃ โฃ Hereโ€™s a great Dumbbell WOD I found on the inter-web! Grab a set of Bells and, as the Danish say โ€˜LEGOโ€™! โฃ โฃ ๐—ฃ๐—”๐—œ๐—ก๐—ฆ๐—ง๐—ข๐—ฅ๐—  ๐—ซ๐—ฉ ๐—ช๐—ข๐——โฃ โฃ ๐Ÿญ๐Ÿฌ ๐— ๐—ฎ๐—ป๐— ๐—ฎ๐—ธ๐—ฒ๐—ฟ๐˜€โฃ ๐Ÿฎ๐Ÿฌ ๐——๐—• ๐——๐—ฒ๐—ฎ๐—ฑ๐—Ÿ๐—ถ๐—ณ๐˜โฃ ๐Ÿฏ๐Ÿฌ (๐Ÿญ๐Ÿฑ/๐Ÿญ๐Ÿฑ) ๐——๐—• ๐—ฆ๐—ป๐—ฎ๐˜๐—ฐ๐—ต โฃ ๐Ÿฐ๐Ÿฌ (๐Ÿฎ๐Ÿฌ/๐Ÿฎ๐Ÿฌ) ๐—ฆ๐—” ๐—ข๐—› ๐——๐—• ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒโฃ ๐Ÿฑ๐Ÿฌ ๐——๐—• ๐—ฆ๐˜„๐—ถ๐—ป๐—ด๐˜€โฃ ๐Ÿณ ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐—ณ๐—ผ๐—ฟ ๐˜๐—ถ๐—บ๐—ฒ โฃ โฃ Itโ€™s a long one! (Thatโ€™s what she said). If you want a bit more pain after this is done, then try this cheeky 7 minute AMRAP as a finisher โฃ โฃ ๐Ÿณ ๐——๐—• ๐—–๐—น๐—ฒ๐—ฎ๐—ป๐˜€โฃ ๐Ÿณ ๐—ง๐—ต๐—ฟ๐˜‚๐˜€๐˜๐—ฒ๐—ฟ๐˜€ โฃ ๐Ÿณ ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€โฃ ๐Ÿณ ๐— ๐—ถ๐—ป๐˜‚๐˜๐—ฒ ๐—”๐— ๐—ฅ๐—”๐—ฃโฃ โฃ Thatโ€™s it for today kids. I hope you are getting in the mixer with one or both of these beauties. Let me know how you get on will ya!! โฃโ€ข โ€ข โฃ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฏ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach

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๐™”๐™ค๐™ช ๐™จ๐™–๐™ฎ ๐™‹๐™ค๐™ฉ๐™–๐™ฉ๐™ค, ๐™„ ๐™จ๐™–๐™ฎ ๐™†๐™š๐™ฉ๐™ฉ๐™ก๐™š๐˜ฝ๐™š๐™ก๐™ก ๐™๐™–๐™ฉ๐™š๐™ง ๐Ÿฅ”โฃ โฃ New skill unlocked!!! โฃ โฃ Hereโ€™s a spicy Kettlebell WOD for you, that utilises the lesser spotted Kettlebell Tater exercise! A Tater is a Swing into a Squat with a stylish flip of the bell. Give this workout a go today!!โฃ โฃ Advice on the Tater: โฃ โฃ โ€ข Practice on grass first to build your confidence โฃ โฃ โ€ข Pattern the movement with a light bell first, then add weight โฃ โฃ โ€ข If you drop the Kettlebell, remember, quick feet are happy feetโฃ โฃ ๐—ง๐—ต๐—ฒ ๐—ง๐—ฎ๐˜๐—ฒ๐—ฟ ๐—›๐—ฎ๐˜๐—ฒ๐—ฟ ๐—ช๐—ข๐——โฃ โฃ ๐Ÿฎ๐Ÿฌ ๐—ž๐—• ๐—ง๐—ฎ๐˜๐—ฒ๐—ฟ๐˜€โฃ ๐Ÿญ๐Ÿฌ ๐—ฆ๐˜‚๐—ฝ๐—ฒ๐—ฟ ๐—›๐—ฒ๐—ฟ๐—ผ ๐—Ÿ๐—ฎ๐—ป๐—ฑ๐—ถ๐—ป๐—ด ๐—ง๐˜‚๐—ฐ๐—ธ๐˜€โฃ ๐Ÿฎ๐Ÿฌ ๐—ง๐—ฎ๐—ฐ๐˜๐—ถ๐—ฐ๐—ฎ๐—น ๐—ฆ๐—ป๐—ฎ๐˜๐—ฐ๐—ต โฃ ๐Ÿญ๐Ÿฌ ๐—˜๐˜ƒ๐—ถ๐—น ๐—–๐—ผ๐—บ๐—บ๐—ฎ๐—ป๐—ฑ๐—ผ๐˜€โฃ ๐Ÿฎ๐Ÿฌ (๐Ÿญ๐Ÿฌ/๐Ÿญ๐Ÿฌ) ๐—–๐—น๐—ฒ๐—ฎ๐—ป ๐—ฅ๐—ฒ๐˜ƒ๐—ฒ๐—ฟ๐˜€๐—ฒ ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒโฃ ๐Ÿญ๐Ÿฌ ๐—Ÿ๐—ผ๐˜„ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜ ๐˜๐—ผ ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ (๐—ฟ๐—ฒ๐—ฝ ๐—ฐ๐—ผ๐˜‚๐—ป๐˜๐—ฒ๐—ฑ ๐—ผ๐—ป ๐˜๐—ต๐—ฒ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜)โฃ ๐Ÿฒ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ โฃ โฃ ๐—™๐—ถ๐—ป๐—ถ๐˜€๐—ต๐—ฒ๐—ฟ โฃ ๐Ÿฎ๐Ÿด-๐Ÿฎ๐Ÿญ-๐Ÿญ๐Ÿฑ-๐Ÿต โฃ ๐—ฅ๐—ผ๐˜๐—ฎ๐˜๐—ถ๐—ป๐—ด ๐—š๐—ผ๐—ฏ๐—น๐—ฒ๐˜ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜ โฃ ๐—ฆ๐—ธ๐˜† ๐—ช๐—ฎ๐—น๐—ธ๐—ฒ๐—ฟ๐˜€ (๐—ง๐—ผ๐˜๐—ฎ๐—น ๐—ฅ๐—ฒ๐—ฝ๐˜€)โฃ โฃ Thatโ€™s it for today people. Let me know if you are going to do this WOD, and drop some pre/post WOD thoughts in the comments below ๐Ÿ‘‡ โฃโ€ข โ€ข โฃ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฏ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach

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๐˜ฟ๐™, ๐˜ฟ๐™ช๐™ข๐™—๐™š๐™ก๐™ก๐™จ & ๐™ƒ๐™ค๐™ฃ๐™š๐™ฎ ๐˜ฝ๐™–๐™™๐™œ๐™š๐™ง๐™จ ๐™Š๐™ ๐™ˆ๐™ฎ! ๐Ÿฆกโฃ โฃ Hereโ€™s todayโ€™s sweat fest sorted! Give this a go ASAP. All you need is a set of Dumbbells and a license to kill Honey Badgers.โฃ โฃ DT is a famous CrossFit WOD that normally uses a Barbell. In this workout weโ€™ll use Dumbbells instead and throw in some freaky Bodyweight HIIT for good measure.โฃ โฃ As always, if you take on this workout, I want to know your post session thoughts below ๐Ÿ‘‡โฃ โฃ The DT Complex: 12 DeadLifts, 9 Hang Power Cleans and 6 Push Press.โฃ โฃ ๐——๐—ง ๐˜ƒ๐˜€. ๐—›๐—ผ๐—ป๐—ฒ๐˜† ๐—•๐—ฎ๐—ฑ๐—ด๐—ฒ๐—ฟ ๐—ช๐—ข๐——โฃ โฃ ๐—•๐˜‚๐˜† ๐—ถ๐—ป โฃ โฃ ๐Ÿฎ๐Ÿฑ ๐—–๐—ผ๐—บ๐—บ๐—ฎ๐—ป๐—ฑ๐—ผ ๐˜๐—ผ ๐Ÿฎ ๐—ง๐˜‚๐—ฐ๐—ธ ๐—๐˜‚๐—บ๐—ฝ๐˜€ (๐—ฟ๐—ฒ๐—ฝ ๐—ฐ๐—ผ๐˜‚๐—ป๐˜๐—ฒ๐—ฑ ๐—ผ๐—ป ๐—ฐ๐—ผ๐—บ๐—บ๐—ฎ๐—ป๐—ฑ๐—ผ)โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ โฃ ๐——๐—ง ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜…โฃ ๐Ÿฑ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ โฃ โฃ ๐—œ๐—ป๐˜๐—ผ โฃ โฃ ๐Ÿฎ๐Ÿฑ ๐—›๐—ผ๐—ป๐—ฒ๐˜† ๐—•๐—ฎ๐—ฑ๐—ด๐—ฒ๐—ฟ ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผโฃ โฃ ๐——๐—ง ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜…โฃ ๐Ÿฑ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผโฃ โฃ ๐Ÿฎ๐Ÿฑ ๐—›๐—ผ๐—ป๐—ฒ๐˜† ๐—•๐—ฎ๐—ฑ๐—ด๐—ฒ๐—ฟ ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผโฃ โฃ ๐——๐—ง ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜…โฃ ๐Ÿฑ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ ๐—œ๐—ป๐˜๐—ผโฃ โฃ ๐—•๐˜‚๐˜† ๐—ข๐˜‚๐˜โฃ โฃ ๐Ÿฎ๐Ÿฑ ๐—–๐—ผ๐—บ๐—บ๐—ฎ๐—ป๐—ฑ๐—ผ ๐˜๐—ผ ๐Ÿฎ ๐—ง๐˜‚๐—ฐ๐—ธ ๐—๐˜‚๐—บ๐—ฝ๐˜€ (๐—ฟ๐—ฒ๐—ฝ ๐—ฐ๐—ผ๐˜‚๐—ป๐˜๐—ฒ๐—ฑ ๐—ผ๐—ป ๐—ฐ๐—ผ๐—บ๐—บ๐—ฎ๐—ป๐—ฑ๐—ผ)โฃ โฃ Thatโ€™s it gang. Once youโ€™re done, youโ€™re done! Try to not put the Dumbbells down during a Round of DT. You will need rest, especially your grip will be challenged. But try to take this rest between rounds, rather than mid round. ๐Ÿฆก โฃโ€ข โ€ข โฃ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฏ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach

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๐˜พ๐™๐™ค๐™ฃ๐™ ๐™ฎ ๐˜ฝ๐™ค๐™ž ๐Ÿฎ.๐Ÿฌ ๐Ÿทโฃ โฃ Hereโ€™s an awesome Kettlebell workout, intended to be done with a heavy ass bell. But use what ya got! Keep swiping to see a photo of me, having just laid my 32kg Dragonโ€™s Egg ๐Ÿฒโฃ โฃ This WOD was intended to be a Kettlebell and skipping combo, utilising Double Unders. But I couldnโ€™t find my rope, so in the videos Iโ€™ve scaled Double Unders to Power Jacks. But if you have a rope and know how to do DUs then do those. Donโ€™t do single unders, itโ€™s either Power Jacks or DUs. Also if you donโ€™t have Push Jerks yet, do Push Press twice.โฃ โฃ You have a complexes to learn:โฃ โฃ 3 Push Press -> 3 Snatch -> 3 Push Jerk -> 3 Snatch -> Repeat on other sideโฃ โฃ ๐—–๐—ต๐—ผ๐—ป๐—ธ๐˜† ๐—•๐—ผ๐—ถ ๐Ÿฎ.๐Ÿฌโฃ โฃ ๐—ฃ๐˜๐Ÿญ. โฃ โฃ ๐Ÿฎ๐Ÿฌ ๐— ๐—ถ๐—ป๐˜‚๐˜๐—ฒ ๐—”๐— ๐—ฅ๐—”๐—ฃโฃ โฃ ๐—ฃ๐˜‚๐˜€๐—ต๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€/๐—ฆ๐—ป๐—ฎ๐˜๐—ฐ๐—ต/๐—ฃ๐˜‚๐˜€๐—ต๐—๐—ฒ๐—ฟ๐—ธ/๐—ฆ๐—ป๐—ฎ๐˜๐—ฐ๐—ต ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜…โฃ ๐Ÿฎ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐—ผ๐—ป ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐˜€๐—ถ๐—ฑ๐—ฒโฃ โฃ ๐—œ๐—ป๐˜๐—ผโฃ โฃ ๐Ÿฑ๐Ÿฌ ๐—ฃ๐—ผ๐˜„๐—ฒ๐—ฟ ๐—๐—ฎ๐—ฐ๐—ธ๐˜€ (๐—ผ๐—ฟ ๐——๐—จ๐˜€)โฃ โฃ ๐—”๐˜€ ๐— ๐—ฎ๐—ป๐˜† ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐—”๐˜€ ๐—ฃ๐—ผ๐˜€๐˜€๐—ถ๐—ฏ๐—น๐—ฒ ๐—ถ๐—ป ๐Ÿฎ๐Ÿฌ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€โฃ โฃ ๐—ฃ๐˜๐Ÿฎ. โฃ โฃ ๐Ÿด ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ, ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ ๐˜๐—ผ ๐—”๐— ๐—ž ๐—ฆ๐˜„๐—ถ๐—ป๐—ด (๐—ฟ๐—ฒ๐—ฝ ๐—ฐ๐—ผ๐˜‚๐—ป๐˜๐—ฒ๐—ฑ ๐—ผ๐—ป ๐˜€๐˜„๐—ถ๐—ป๐—ด)โฃ ๐Ÿญ๐Ÿฎ ๐—›๐—ฎ๐—ป๐—ฑ๐—น๐—ฒ ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ๐˜€โฃ ๐Ÿญ๐Ÿฒ/๐Ÿญ๐Ÿฒ ๐—ฆ๐˜๐—ฎ๐—ด๐—ด๐—ฒ๐—ฟ๐—ฒ๐—ฑ ๐—ฆ๐˜๐—ฎ๐—ป๐—ฐ๐—ฒ ๐—ฅ๐—ผ๐˜„๐˜€โฃ ๐Ÿฏ๐Ÿฎ ๐—ฃ๐—ผ๐˜„๐—ฒ๐—ฟ ๐—๐—ฎ๐—ฐ๐—ธ๐˜€ (๐—ผ๐—ฟ ๐——๐—จ๐˜€)โฃ โฃ ๐Ÿฑ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ ๐—ฃ๐˜๐Ÿฏ.โฃ โฃ ๐Ÿฏ ๐—ฅ๐—ผ๐˜„๐˜€ (๐—Ÿ) -> ๐Ÿฏ ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ๐˜€ -> ๐Ÿฏ ๐—ฅ๐—ผ๐˜„๐˜€ (๐—ฅ) -> ๐Ÿฏ ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ๐˜€โฃ โฃ ๐Ÿฑ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ (๐Ÿฒ๐Ÿฌ ๐˜๐—ผ๐˜๐—ฎ๐—น ๐—ฟ๐—ฒ๐—ฝ๐˜€)โฃ โฃ Thatโ€™s it for today gang. Let me know how you get on, post me some stories and Iโ€™ll see you soon!! Comment below if youโ€™re doing this WOD ๐Ÿ‘‡โฃ โฃโ€ข โ€ข โฃ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฏ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach

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๐˜ฟ๐™ช๐™ข๐™—๐™—๐™š๐™ก๐™ก ๐˜ฟ๐™ž๐™˜๐™š๐™ง ๐Ÿ”ช๐Ÿ”ชโฃ โฃ Hey kids, wanna be shredded like lettuce? Yeah? Well give this Dumbbell WOD a run for itโ€™s money.โฃ โฃ This is a decent 2-parter that will leave you cut and dried. Someone get this guyโ€™s body a divorce lawyer because those muscles are separated AF.โฃ โฃ ๐——๐˜‚๐—บ๐—ฏ๐—ฏ๐—ฒ๐—น๐—น ๐——๐—ถ๐—ฐ๐—ฒ๐—ฟ ๐—ช๐—ข๐——โฃ โฃ ๐—ฃ๐˜๐Ÿญ. โฃ โฃ ๐—–๐—ถ๐—ฟ๐—ฐ๐˜‚๐—ถ๐˜โฃ โฃ ๐—”) ๐Ÿฐ ๐—ฃ๐˜‚๐˜€๐—ต ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€, ๐Ÿฐ ๐—š๐—ง๐—ข๐—›โฃ ๐—•) ๐—ฆ๐˜„๐—ถ๐˜๐—ฐ๐—ต ๐—•๐—น๐—ฎ๐—ฑ๐—ฒ ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€โฃ ๐—–) ๐Ÿฐ ๐—ฆ๐˜„๐—ถ๐—ป๐—ด๐˜€, ๐Ÿฐ ๐—”๐— ๐—ž ๐—ฆ๐˜„๐—ถ๐—ป๐—ดโฃ ๐——) ๐Ÿฐ ๐—˜๐˜ƒ๐—ฒ๐—ฟ๐—ฒ๐˜€๐˜ ๐—–๐—น๐—ถ๐—บ๐—ฏ๐—ฒ๐—ฟ๐˜€, ๐Ÿฐ ๐—ฃ๐˜‚๐˜€๐—ต ๐—จ๐—ฝ๐˜€โฃ ๐Ÿฐ๐Ÿฑ๐˜€ ๐—ช๐—ผ๐—ฟ๐—ธ, ๐Ÿญ๐Ÿฑ๐˜€ ๐—ฅ๐—ฒ๐˜€๐˜. ๐Ÿฏ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€ ๐˜๐—ต๐—ฟ๐—ผ๐˜‚๐—ด๐—ต ๐˜„๐—ถ๐˜๐—ต ๐Ÿณ๐Ÿฑ๐˜€ ๐—ฟ๐—ฒ๐˜€๐˜ ๐—ฏ๐—ฒ๐˜๐˜„๐—ฒ๐—ฒ๐—ป ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€.โฃ โฃ ๐—ฃ๐˜๐Ÿฎ. โฃ โฃ ๐—™๐—ผ๐—ฟ ๐—ง๐—ถ๐—บ๐—ฒโฃ โฃ ๐Ÿญ๐Ÿฎ-๐Ÿฎ๐Ÿฐ-๐Ÿญ๐Ÿฎโฃ ๐—ฃ๐˜‚๐˜€๐—ต ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€โฃ ๐—ฃ๐—น๐—ฎ๐—ป๐—ธ ๐—๐—ฎ๐—ฐ๐—ธ โฃ ๐—ฆ๐—ธ๐—ถ ๐—๐˜‚๐—บ๐—ฝโฃ โฃ ๐—œ๐—ป๐˜๐—ผโฃ โฃ ๐Ÿญ๐Ÿฎ-๐Ÿฎ๐Ÿฐ-๐Ÿญ๐Ÿฎ-๐Ÿฎ๐Ÿฐโฃ ๐—ง๐—ต๐—ฟ๐˜‚๐˜€๐˜๐—ฒ๐—ฟ๐˜€โฃ ๐—ฉ-๐—–๐—ฟ๐˜‚๐—ป๐—ฐ๐—ต โฃ โฃ Thatโ€™s it for today people. Donโ€™t forget that extra set of 24 on the Thrusters and V-Crunch. As usual I want to know about it if you do this workout. Post your post WOD thoughts below ๐Ÿ‘‡โฃ โ€ข โ€ข Wearing @officialmp โ€ข โ€ข โฃ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฏ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach

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๐Ÿฏ๐™ง๐™™ ๐™‹๐™–๐™ง๐™ฉ๐™ฎ ๐™๐™ž๐™ง๐™š ๐Ÿ”ฅโฃ โฃ Your Sunday workout is right here! Look no further, give this a go ASAP. 3 tough challenges lay ahead, see if you can rise up and be one a hero!โฃ โฃ โฃ ๐Ÿฏ๐—ฟ๐—ฑ ๐—ฃ๐—ฎ๐—ฟ๐˜๐˜† ๐—™๐—ถ๐—ฟ๐—ฒ ๐—ช๐—ข๐—— ๐Ÿ”ฅโฃ โฃ ๐—ฃ๐˜๐Ÿญ.โฃ ๐Ÿฏ ๐—›๐—ฒ๐—ฎ๐—ฑ๐—–๐˜‚๐˜๐˜๐—ฒ๐—ฟ -> ๐Ÿฒ ๐—ฉ๐—ถ๐—ธ๐—ถ๐—ป๐—ด ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€ ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜… (๐—ฅ)โฃ ๐—œ๐—ป๐˜๐—ผโฃ ๐Ÿฏ ๐—›๐—ฒ๐—ฎ๐—ฑ๐—–๐˜‚๐˜๐˜๐—ฒ๐—ฟ -> ๐Ÿฒ ๐—ฉ๐—ถ๐—ธ๐—ถ๐—ป๐—ด ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€ ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜… (๐—Ÿ)โฃ ๐—œ๐—ป๐˜๐—ผ โฃ ๐Ÿฐ ๐—›๐—ฎ๐—น๐—ณ ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ ๐—ง๐˜‚๐—ฐ๐—ธ๐˜€โฃ ๐—›๐—ฎ๐—น๐—ณ ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€ ๐—ถ๐—ป๐—ฐ๐—ฟ๐—ฒ๐—ฎ๐˜€๐—ฒ ๐—ฏ๐˜† ๐Ÿฐ ๐—ฟ๐—ฒ๐—ฝ๐˜€ ๐—ฎ๐—ณ๐˜๐—ฒ๐—ฟ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฟ๐—ผ๐˜‚๐—ป๐—ฑ.โฃ ๐Ÿญ๐Ÿฎ ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ ๐—”๐— ๐—ฅ๐—”๐—ฃโฃ โฃ ๐—ฃ๐˜๐Ÿฎ.โฃ ๐Ÿฎ๐Ÿฌ-๐Ÿญ๐Ÿด-๐Ÿญ๐Ÿฒ-๐Ÿญ๐Ÿฐ-๐Ÿญ๐Ÿฎ-๐Ÿญ๐Ÿฌ-๐Ÿด-๐Ÿฒ-๐Ÿฐ-๐Ÿฎโฃ ๐—ฆ๐—” ๐—ง๐—ต๐—ฟ๐˜‚๐˜€๐˜๐—ฒ๐—ฟ๐˜€โฃ ๐—”๐—ณ๐˜๐—ฒ๐—ฟ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐˜€๐—ฒ๐˜ ๐˜†๐—ผ๐˜‚ ๐—ผ๐˜„๐—ฒ ๐Ÿฎ๐Ÿฌ ๐—๐˜‚๐—บ๐—ฝ ๐—Ÿ๐˜‚๐—ป๐—ด๐—ฒ๐˜€โฃ (๐Ÿฎ๐Ÿฌ ๐—ฆ๐—” ๐—ง๐—ต๐—ฟ๐˜‚๐˜€๐˜๐—ฒ๐—ฟ๐˜€ ๐—บ๐—ฒ๐—ฎ๐—ป๐˜€ ๐Ÿญ๐Ÿฌ ๐—ผ๐—ป ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐—ฎ๐—ฟ๐—บ)โฃ โฃ ๐—ฃ๐˜๐Ÿฏ.โฃ ๐Ÿญ๐Ÿฌ๐Ÿฌ ๐—ฆ๐˜„๐—ถ๐—ป๐—ด ๐˜๐—ผ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜ ๐—ฆ๐˜„๐—ถ๐—ป๐—ดโฃ ๐—”๐—ณ๐˜๐—ฒ๐—ฟ ๐—˜๐˜ƒ๐—ฒ๐—ฟ๐˜† ๐Ÿฎ๐Ÿฌ ๐˜†๐—ผ๐˜‚ ๐—ผ๐˜„๐—ฒ ๐Ÿด ๐—•๐˜‚๐—ฟ๐—ฝ๐—ฒ๐—ฒ๐˜€ โฃ (๐Ÿญ ๐—ฆ๐˜„๐—ถ๐—ป๐—ด ๐—ถ๐—ป๐˜๐—ผ ๐Ÿญ ๐—ฆ๐—พ๐˜‚๐—ฎ๐˜ ๐—ฆ๐˜„๐—ถ๐—ป๐—ด ๐—ฐ๐—ผ๐˜‚๐—ป๐˜๐˜€ ๐—ฎ๐˜€ ๐Ÿฎ ๐—ฟ๐—ฒ๐—ฝ๐˜€)โฃ โฃ Thatโ€™s yer lot for today gang. I really hope you give these a go. Let me know how you get on in the comments below ๐Ÿ‘‡โฃ โฃ ๐—ฅ๐—ฒ๐—บ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ: ๐—ฐ๐—น๐—ถ๐—ฐ๐—ธ ๐˜๐—ต๐—ฒ ๐—น๐—ถ๐—ป๐—ธ ๐—ถ๐—ป ๐—บ๐˜† ๐—ฏ๐—ถ๐—ผ ๐—ฎ๐—ป๐—ฑ ๐˜‚๐˜€๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฐ๐—ผ๐—ฑ๐—ฒ: ๐—•๐—”๐——๐—˜๐—ก๐Ÿด๐Ÿฑ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐Ÿฏ๐Ÿณ% ๐˜†๐—ผ๐˜‚๐—ฟ ๐— ๐˜†๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ผ๐—ฟ๐—ฑ๐—ฒ๐—ฟ! โฃ โฃ โ€ขโฃ โ€ขโฃ #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach

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๐™‡๐™š๐™จ๐™จ ๐™ˆ๐™ค๐™–๐™ฃ๐™ž๐™ฃ๐™œ ๐™ˆ๐™ค๐™ง๐™š ๐™๐™ค๐™ฃ๐™ž๐™ฃ๐™œ ๐Ÿงธโฃ โฃ Hereโ€™s a cheeky full body circuit I put together using some @eztoned resistance bands โฃ โฃ If youโ€™ve got some bands, then give it a go and let me know how you found it ๐Ÿ•ต๏ธโ€โ™‚๏ธโฃ โฃ ๐—ง๐—ต๐—ฒ ๐—Ÿ๐—ฒ๐˜€๐˜€ ๐— ๐—ผ๐—ฎ๐—ป๐—ถ๐—ป๐—ด ๐—ช๐—ข๐——โฃ โฃ ๐—ฃ๐˜๐Ÿญ.โฃ ๐—ฅ๐—ฒ๐˜€ ๐—•๐—ฎ๐—ป๐—ฑ ๐—š๐—ถ๐—ฎ๐—ป๐˜ ๐—ฆ๐—ฒ๐˜โฃ ๐—”๐Ÿญ) ๐—ฃ๐—ฎ๐—น๐—น๐—ผ๐—ณ ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€ ๐Ÿด-๐Ÿญ๐Ÿฎ ๐—ฟ๐—ฒ๐—ฝ๐˜€ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐˜€๐—ถ๐—ฑ๐—ฒโฃ ๐—”๐Ÿฎ) ๐—”๐˜€๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ฑ ๐—ฃ๐—ถ๐˜€๐˜๐—ผ๐—น๐˜€ ๐Ÿญ๐Ÿฎ-๐Ÿญ๐Ÿฑ ๐—ฟ๐—ฒ๐—ฝ๐˜€ ๐—ฒ๐—ฎ๐—ฐ๐—ต ๐˜€๐—ถ๐—ฑ๐—ฒโฃ ๐—”๐Ÿฏ) ๐—•๐—ฎ๐—ป๐—ฑ ๐—ฅ๐—ผ๐˜„๐˜€ ๐Ÿญ๐Ÿฑ-๐Ÿฎ๐Ÿฌ ๐—ฟ๐—ฒ๐—ฝ๐˜€โฃ ๐—”๐Ÿฐ) ๐—•๐—ฎ๐—ป๐—ฑ ๐—–๐—ต๐—ฒ๐˜€๐˜ ๐—ฃ๐—ฟ๐—ฒ๐˜€๐˜€ ๐Ÿญ๐Ÿฑ-๐Ÿฎ๐Ÿฌ ๐—ฟ๐—ฒ๐—ฝ๐˜€ โฃ ๐Ÿฐ ๐—ฅ๐—ผ๐˜‚๐—ป๐—ฑ๐˜€โฃ โฃ ๐—ฃ๐˜๐Ÿฎ.โฃ ๐Ÿฎ๐Ÿด-๐Ÿฎ๐Ÿญ-๐Ÿญ๐Ÿฑ-๐Ÿตโฃ ๐Ÿญ๐Ÿด๐Ÿฌ๐—ผ ๐——๐˜†๐—ป๐—ฎ๐—บ๐—ถ๐—ฐ ๐—–๐—ฟ๐—ผ๐˜€๐˜€ ๐—•๐—ผ๐—ฑ๐˜† ๐—–๐—ต๐—ผ๐—ฝโฃ ๐—๐˜‚๐—บ๐—ฝ๐—ถ๐—ป๐—ด ๐——๐—ฒ๐—ฎ๐—ฑ ๐—Ÿ๐—ถ๐—ณ๐˜โฃ โฃ If youโ€™ve got some bands, then give this one a go. Remember when using resistance in this way, your focus is control through range of movement. Own the exercises through the full range, never yanking or using momentum. Make sure you actively squeeze/ flex the target muscles at the end range position to recruit as many muscle fibres as possible. Also just because Iโ€™ve written 15-20 reps, doesnโ€™t mean you have to follow this religiously. You want to make the target muscles really burn throughout the exercise and stop 1-2 reps before complete failure. If thatโ€™s 23 reps, then so be it. โ€ข โ€ข #kettlebells #kettlebellworkout #pavel #strongfirst #hardstyle #hardstylekettlebells #kettlebellswings #kettlebellsnatch #turkishgetup #simpleandsinister #snatchtest #kettlebellsport #girevoy #barbell #dumbell #functionaltraining #thequickandthedead #enterthekettlebell #bodyweighttraining #london #bjj #strongfirst #strongfirstitaly #bethehammer #mma #selfdefence #builtbythebell #kettlebelljedi #kettlebellkings #bebettereveryday #kettlebellcoach

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