kb swings

Tuesday 8.11.2015

Strength

10 Rounds
Every 90 seconds find a heavy Snatch of any type. Start with 50% and add weight each round.

Conditioning 

For Time:
100 Burpees
*10 Russian KB swing 53/35
at the top of each Minute

*15 min Time Cap

Finisher
3 x 30 Russian Twist

Competition
5 min AMRAP
1 Bar MU
5 Full Snatch 115/75

 

Strength
15 min Snatch Technique work

Conditioning 

For time: 
50 Burpees
*5 Russian KB swing at the top of each minute 

Finisher
x ME Plank

Monday 7.20.2015

CONDITIONING

“Helen”3 Rounds for Time:
400m Run
21 KB Swing 53/35
12 Pull-Ups

Saturday 7.11.2015

CONDITIONING

Team of 2 Deck of Cards:
Clubs = Burpees
Spades = Ring Row
Diamonds = Squat
Hearts = KB Swing
Aces = 40m Buddy Carry (each partner carries 40m)

Wednesday 6.17.2015

wodSTRENGTH15 min to find 3RM Front Squat

CONDITIONING 3 Rounds: 30 Russian KB Swing 53/35 20 Goblet Squat 53/35 10 Box Jumps 24/20

Finisher 150 Steps Walking Lunge

COMPETITION 1 mile Run for Time

Tuesday 2.17.2015

wod MORNING CLASSES CANCELLED TUESDAY, FEBRUARY 17 DUE TO WEATHER FIRST CLASS AT 12:15PM & EVENING CLASSES NORMAL

STRENGTH 15 min to find 3 rep TNG Power Snatch

CONDITIONING 20 min EMOM: Even Min - Row 150m/100m Odd Min - 15 KB Swings

Finisher 2 x ME Plank Hold (no more than 3 min)

COMPETITION 5 x 1 min max Rope Climbs; rest as needed

Saturday 2.14.2015

wod CONDITIONING Partner WOD

800m Run 80 KB Swings 800m Run 80 Wall Balls 400m Run 40 KB Swings 400m Run 40 Wall Balls

 

Wednesday 1.28.2015

wodSTRENGTHA. 12 x 2 Wide-Stance Back Box Squat @60% B. 3 x 15 Seated Box Jump

CONDITIONING 5 Rounds: 20 Russian KB Swing 20 Wall Ball 20/14

Finisher 3 x 10 Seated Good Morning

COMPETITION 4 x 50’ Dogsled 100 Banded Leg Curl

Monday 12.1.2014

wodSTRENGTHA. 15 min to find 3 RM Back Squat B. 3 x 10 Seated Good Morning

CONDITIONING 5 Rounds for Time: 15 Air Squats 20 KB Swings 53/35 30 Double Unders

Finisher 3 x 90 sec Plank *rest as needed

COMPETITION 3 x 15 Reverse Hyper 3 x 50 Sled Drag (HEAVY)

Friday 11.21.2014

wod *REMINDER*

WOD WITH MOM & DAD

Saturday morning @ 9.30AM

REGULAR CLASS @ 10.30AM

 

STRENGTH A. 20 min to find 1RM Front Squat B. 25 Step Off Jump for Height

CONDITIONING 5 Rounds: 1 min Row for Calories 1 min KB Swing * 1 min rest

Finisher 50 Hollow Rocks

COMPETITION 3x8 RDL (Heavy)

Saturday 11.15.2014

wod CONDITIONING Team “Nate” 20 min AMRAP: 2 Muscle Ups 4 HSPUs 8 KB Swings 70/53

Alternate full rounds with Partner

Sunday 10.26.2014

wod CONDITIONING 20 min AMRAP: 12 KB Swings 53/35 12 Box Jump Over 24/20 200m Run

Finisher 3 x 12 GHD Sit Ups

 

Wednesday 10.15.2014

wodSTRENGTHA. 12 min EMOM:  2 Back Squats @ 70% B. 3 x 10 (per side) Weighted Step Ups

CONDITIONING For Time: 21-15-9 KB Swing 53/35 Burpee Box Jump

Finisher 50 Slashers (each direction)

COMPETITION 5 x 50ft Reverse Sled Drag

Tuesday 7.15.2014

wodSTRENGTH/SKILLTurkish Get ups 5 x 4 per side

CONDITIONING 10 Rounds 5 KB One-Arm Swing L/R 5 KB Clean and Press L/R 5 Front Rack Squat L/R 5 One-Arm KB Row L/R *Rest as needed

Post WOD 50 Barbell Glute Bridges

COMPETITION 100 Banded Pull Throughs 50 Banded Good Mornings