kettlebell swing

Monday 7.20.2015

CONDITIONING

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

Saturday 7.18.2015

CONDITIONING

Team of 2:
20 Tandem T2B
200m Run
40 Tandem Alternating DB Snatch 
400m Run 
60 Tandem KB Swing
600m Run

Both team members complete the work at the same time. Reps only count if they are completed in a tandem fashion.

Wednesday 7.15.2015

STRENGTH

1RM Front Squat

CONDITIONING

4 Rounds:
10 Russian KB Swing 53/35
10 Front Rack KB Lunge L
10 Russian KB Swing 53/35
10 Front Rack KB Lunge R

Finisher:
3 x 15 Banded Ab Curls3 x 30 Sit Ups 

COMPETITION

12-9-6 Back Squat Bodyweight HSPU

Saturday 6.6.2015

wod CONDITIONING Team of 2 for Reps 4 Rounds: Partner A - 2 Min Row for Cal Partner B - 2 Min Russian KB Swing 53/35

Partner B - 2 Min Row for Cal Partner A - 2 Min Russian KB Swing 53/35

Score is reps and calories.

Thursday 6.4.2015

wodSTRENGTH10 min EMOM: Hang Power Clean + Hang Power Clean + Front Squat @ 80%

CONDITIONING 4 Rounds: 25 Russian KB Swing 53/35 50 Double Unders

Saturday 5.30.2015

wodCONDITIONINGTeams of 2 Filthy Fifty 50 Box Jumps 50 Jumping Pull-Up 50 KB Swing 35/26 50 Steps Walking Lunge 50 Knee to Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Ball 20/14 50 Burpee 50 Double Under

Friday 5.8.2015

wodSTRENGTHA. 15 min to find 2RM Back Squat with 1 sec hold B. 8 x 1 Speed Deadlift @ 50% (every 30 sec) 

CONDITIONING For Time: 400m Run 80 Wall Balls 80 Steps Walking Lunge 400m Run

Finisher 2 x ME Sit Ups

COMPETITION 3 x ME GHR 3 x 1 min KB Swing

Friday 4.24.2015

wodSTRENGTHA. 10 x 3 Sumo Deadlift @65% B. 3 x 8 Squat Jumps (Light DB)

CONDITIONING 4 Rounds: 20 Russian KB Swings 53/35 10 KB Front Squat R 53/35 10 KB Front Squat L 53/35 *1 min Rest*

Finisher 100 Steps Walking Lunge

COMPETITION 3 x 6 RDL (Heavy) Tabata Row

Monday 4.20.2015

wodSTRENGTHA. 15 min to find 3RM Back Squat + Chain B. 1 x ME Wall Balls

CONDITIONING 5 Rounds: 200m Run 6 Deadlifts  225/155

Finisher 30 Toe 2 Bar

COMPETITION 3 x 30 Russian KB Swing (unbroken) 3 x ME GHR

Friday 4.17.2015

wodSTRENGTHA. 15 min to find 1RM Push Jerk B. 3 x 45 sec Lying DB Extension

CONDITIONING 9 Min AMRAP: *5 Pull Ups 5 Toe 2 Bar 20 Double Unders

Finisher 100 Banded Push Downs 

COMPETITION *CTB 3 x ME Muscle Up 5 min Triple Under work

Monday 4.13.2015

wodSTRENGTHA. Close Grip Floor Press 12 x 3 @ 60% B. 2 x ME DB Bench Press

CONDITIONING For Time: 50 Cal Row 40 Push Ups 30 American KB Swings 53/35 20 Pull-Ups *10 DB Strict Press 40/30

Finisher 100 Banded Pull Downs

COMPETITION *HSPU Tabata Airdyne **4 min Rest** Tabata Airdyne 

Monday 4.6.2015

wodSTRENGTHA. 12 x 3 Back Squat @ 70% B. 3 x 10 Squat Jumps

CONDITIONING 10 min AMRAP: 10 Russian KB Swing 53/35 10 Goblet Squat 53/35 200m Sprint

Finisher 3 x 1 min ME Sit Ups

COMPETITION 5 x 8 GHR 3 x 25 Banded Pull Through

Tuesday 3.31.2015

wodSTRENGTH/SKILLFor Time:  500m Row

CONDITIONING Tabata Tuesday Box Jumps *1 min rest* HR Push Ups *1 min rest* Russian KB Swing *1 min rest*

Finisher 3 x ME Hanging Knee Raise

COMPETITION 10 min Rope Climb Practice 50 T2B

Monday 3.16.2015

wodSTRENGTHA. 10 x 2 Back Squat @60% B. 3 x 8 Bulgarian Split Squat (DB in goblet position)

CONDITIONING 3 Rounds: 20 Box Jump 25 KB Swing 30 Goblet Squat

Finisher 100 Banded Good Mornings

Monday 3.2.2015

wodSTRENGTHA. 1RM Box Squat B. 3 x 12 DB Squat Jumps

CONDITIONING 5 Rounds: 20 KB Swings 53/35 20 Box Jump 24/20 20 Lunges in Place 

Finisher 125 Hollow Rocks

Saturday 1.31.2015

wodFIRST ANNUAL CFA BOWL FLAG FOOTBALL GAMESATURDAY, JANUARY 31 @ 12:30PM ALPHARETTA HIGH SCHOOL

CONDITIONING 20 min Partner AMRAP: 2 HSPU (strict) 4 Pull-Ups 8 American KB Swings 53/35

*Each partner must complete one full round while the other rests.

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

Wednesday 1.14.2015

wodSTRENGTHA. 1RM Front Squat  B. 3 x 10 Lateral Step Ups (per side)

CONDITIONING For Time: 50 Russian KB Swing 200m Shuttle Sprint 40 Russian KB Swing 160m Shuttle Sprint 30 Russian KB Swing 120m Shuttle Sprint 20 Russian KB Swing 100m Shuttle Sprint

Finisher 3 x 12 Back Ext w/ Barbell

COMPETITION 3 x 20 Reverse Hyper 4 x 50’ Reverse Sled Drag

Thursday 12.11.2014

wod CONDITIONING 5 Rounds: a. 1-Arm KB Swing LEFT x10 b. 1-Arm KB Swing RIGHT x10 c. Slasher LEFT x10 d. Slasher RIGHT x10 e. KB Hang High Pull x10 f.  1-Arm KB OHS LEFT x10 g. 1-Arm KB OHS RIGHT x10 *2 min rest between rounds

 

Monday 12.8.2014

wodSTRENGTHA. 9 x 3 Floor Press @ 50% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 40 Push Press 45/35 40 Double Unders 30 Push Press 45/35 30 Double Unders 20 Push Press 45/35 20 Double Unders 10 Push Press 45/35 10 Double Unders

Finisher 30 Toe 2 Bar

COMPETITION 15 Bar MU Tabata Airdyne