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Oct. Nov. Dec 2016 Exercise Routines
Flow fit
Oct: continue one, two, three, two, one flow
Nov: change to 7 min, 1 min rest, 7 min
Dec: 14 min ( people can chug when they need a break)
Flows
Clubbell
Trial by Fire: Swipe, Mill, Hammer
1. one handed Swipe
rocket
front swing
front pendulum
front swipe - no swing
front swipe - slow
front swipe at speed
2. one handed mill
side rocket
side semi swing
side semi swing with in & out
side semi swing pendulum
mill - slow
mill at speed
3. two handed hammer
side rocket
semi swing
full swing
full swing pendulum
full swing pendulum to torch
torch press
torch to hammer
Hammer Progression
4. Samurai Pivot Squat
warrior squat
clockwork squat
Samurai Pivot Squat Progression
5. Clubbell Flow
front swing (between legs)
torch to flag pendulum (hold for 2 seconds)
bring in for swipe x 2
step 90 degrees for mill x2
hammer swing x3
2 handed horizontal clubbell squat
reverse mill x2
step 90 degrees back for swipe
front swing change hands & repeat