Category Archives: Kettlebell Swings

December 7, 2015

Metcon In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 5 Push-ups 10 Kettlebell Swings 15 Squats 200 Meter Run

Posted in Air Squats, Kettlebell Swings, Push Ups, Run, WODs | Tagged , , , , , , , , , , | Leave a comment

November 20, 2015

Strength/Skill Five sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 60-90 seconds Farmer’s Carry x 100 Meters Rest 60-90 seconds Metcon Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 … Continue reading

Posted in Dumbbell Shoulder Press, Farmer's Carry, Kettlebell Swings, Pull Ups, Push Press, Push Ups, WODs | Tagged , , , , , , , , , , | Leave a comment

November 16, 2015

Strength Take 10 minutes to build to a heavy-ish Front Squat, and then… Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 3-5 reps @ 30X1 Strength/Metcon Every minute, on the minute, for 15 minutes (5 sets … Continue reading

Posted in Front Squats, Kettlebell Swings, Plank Holds, Ring Dips, Ring Row, Toes to Bar, WODs | Tagged , , , , , , , , , , | Leave a comment

November 11, 2015

Strength Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ … Continue reading

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November 7, 2015

Strength/Skill Three sets of: Deadlift x 6-8 reps @ 2011 Rest 90 seconds Ring or Stationary Dips x 20-25 reps (more advanced athletes may perform the dips from high rings – starting each set with a muscle-up) Rest 90 seconds … Continue reading

Posted in Deadlifts, Hand Release Push Ups, Kettlebell Swings, Ring Dips, Row, WODs | Tagged , , , , , , , , , , | Leave a comment

November 6, 2015

In teams of two, you and your partner will move through five stations trying to score as many reps/points as possible in the following movements: 60 seconds of Kettlebell Swings 60 seconds of Rest 60 seconds of Push-Ups 60 seconds … Continue reading

Posted in Abmat Sit ups, Box Jump Overs, Burpee, Kettlebell Swings, Push Ups, WODs | Tagged , , , , , , , , , , | Leave a comment

October 21, 2015

Strength Find new 1 Rep Max Back Squats Deadlift MetCon 3 rounds for time: 250m Row (or 200m Run) 20 Wall Ball 20 KB Swings Rest 3 minutes

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September 4, 2015

Strength Back Squats 5x(10 @ 64%) MetCon Helen 3 rounds of: 400m Run 12 Pull ups 21 Kettlebell Swings *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form.

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August 31, 2015

Strength Bench Press 5x(10 @ 62%) MetCon 30-20-10 Wall Balls Double Unders KB swings *Choose weights for the MetCon that are challenging, but still allow you to move quickly with good form.

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August 6, 2014

SWOD Shoulder Press 5@75% 5@80% 5 or more @ 85% WOD 3 rounds: 10 180 degree Burpees 15 KB Swings (70/55#) 20 Wall Ball (20/14#)

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