Name: Playbook - The Daily FLO - CONDITIONING: Speed Work + KB Chest/Triceps/Shoulders (12/09/22)
Uploaded: 2024-04-17T18:45:09.340Z
Duration: 60 min
Description: CONDITIONING: Speed Work + KB Chest/Triceps/Shoulders (12/09/22)

Man you’re the best! Don’t even need a gym membership because of your workouts. Happy I came across your Instagram page 💪🏼

Josh

This session focuses on speed, agility, and upper body pulling strength with a bicep/back focused strength circuit. Get ready for a fun one! Here’s what the day looks like:

THE LINEUP: 

1.) Movement Prep:
- Mobility & Warm Up Routine

2.) Speed Work: 20 minute E2MOM (Every 2 Minutes, On the Minute)
- 10x 200m Sprints 
REST: start timer at beginning of each rep. Once you have completely 200m, rest for the remaining of the 2:00 minutes, then hit the next rep!

3.) Upper Body Chest/Tricep Circuit:
- 6R/6L x Turkish Presses
- 12x Reverse Nordic to KB Halo
- 6R/6L x Kickstand Clean to Press
- 12x Ring Skull Crushers
- TO FAILURE Bear Push Ups
REPEAT 4x rounds
REST 0:30 seconds between each round
Goal: Complete as fast as possible!

- Perform reps on one leg, then switch legs

Lateral Leg Swings

- Perform desired reps or time on one leg, then switch legs

Forwards Leg Swing

- Rest hands on elevated surface
- Sit hips back and allow shoulders to go overhead 
- Return to standing and repeat for reps or time

Standing Shoulder Flexion Stretch

Alternating Walking Ground Swipes

Ankle Flips

A Skips

B Skips

High Knees

Movement Prep 18 (Speed & Agility)

The Lineup: 

10 minute E2MOM (Every 2 Minutes On the Minute)
10x 200m as fast as possible, then rest for remaining 2:00 minutes

200m Sprint E2MOM

3.) Upper Body Chest/Tricep Circuit:
- 6R/6L x Turkish Presses
- 12x Reverse Nordic to KB Halo
- 6R/6L x Kickstand Clean to Press
- 12x Ring Skull Crushers
- TO FAILURE Bear Push Ups
REPEAT 4x rounds
REST 0:30 seconds between each round
Goal: Complete as fast as possible!

Turkish Kettlebell Press

Reverse Nordic to KB Halo

Kickstand Clean to Press

Ring/TRX Skull Crusher

Bear Push Ups

Upper Body Chest/Tricep Circuit

CONDITIONING: Speed Work + KB Chest/Triceps/Shoulders (12/09/22)

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/23/24

Justin

My soreness is almost gone from last week, so I guess that means it’s time to get going again! 😅 The alternating Clean Thrusters might be one of my favorites of KB movements!

John

Kent

PUSH: Full Body + Legs, Chest & Triceps (04/22/24)

I was riding that struggle bus trying to knock out all of the reps in that strength circuit…hell, I might have been driving the bus! 🚌 😅

That upper strength push circuit wrecked me. 👊🏼

ATHLETE CONDITIONING: Speed + Upper Push Strength (04/19/24)

I’ll echo what Krysta said - it is definitely nice to be back to your workouts! My kettlebell fitness is a bit lacking currently, making that extra tough!

Killer. Happy to be back to your workouts.

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

I love the structure of
These sessions 🎉 it helps me
To keep fresh! Thanks, man!

Radim

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

Josiah

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Tough with the back to back chest exercises. Made it through

Mario

best app and guided workout session ever … thankx

Norbert

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/12/24)

Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

CONDITIONING: Speed Work + KB Chest/Triceps/Shoulders (12/09/22)

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