Ok I have been hesitant to list out my workouts because they aren't golf specific anymore. I switched over to strict KettleBell program over 2 years ago, but now I have started incorporating a lot more X fit into it. I just try to stretch A LOT with heavy focus on golf problem areas. I converted 2 bays of the garage into a full blow gym. Lot's of mirrors and makes for good slow motion golf swings, but no net to hit balls. Concept 2 rowing machine is the only piece of equipment I have outside of a pile of KB going from 20 to 80 with doubles of all bells.
Just going to list out this weeks workouts and then go from there. I stick to M-W-F and then just do small stuff in between (row 1500 m and pull ups with stretching for ex)
M - warm up and joint mobility
Then 25 min kettle flows, don't set bell down and do as many rounds as possible (amrap)
5 swings R
5 squats R
5 Snatches R
1 TGD (Turkish get down)
repeat on the left then,
10 Pullover situps.
For time, so chip away and go as fast as possible and keep a record of your time
50 Dbl Deadlifts (80lb kb)
50 pull ups
50 High pulls (80 lb kb)
50 kickouts (think burbees here)
600 M (run or row)
Finished in 21:50. too cold to run outside, going to opt for row next time.
Lift as heavy as possible so finishing last set is almost impossible
10 American Swings ( 4 sets)
3 Pistols R+L ( 4 sets )
5 strict Press R+L (4 sets )
Dbl squats (until I can't complete one in good form)
5 High Pulls R+L ( 4 sets )
15 Knees to Elbow hanging from pull up bar ( 4 sets )
Farmers walk with 80's, got a 25 ft length laid out, just laps back and forth.