kettlebells

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

Monday 7.6.2015

STRENGTH

20 min for 2RM Back Squat

CONDITIONING

10 min AMRAP:
10 Russian KB Swing
10 Burpee Box Jump 24/20

Finisher:
3 x 25 Banded Good Morning
3 x 60 sec Plank

COMPETITION

6 min AMRAP:
3 Muscle Ups
6 Front Squats 135/95

Friday 6.12.2015

wodSTRENGTH10 x 3 Deadlifts @55%

CONDITIONING 4 Rounds: 15 Russian KB Swing 15 Box Jumps 24/20 400m Run

Finisher 3 x 20 Back Extension 3 x 15 Hanging Knee Raise

COMPETITION 4 x 50’ Reverse Sled Drag

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

Friday 12.5.2014

wodSTRENGTHA. 10 min EMOM 3 Front Squat @ 70% B. 3 x 20 KB Stiff Leg Sumo Deadlift

CONDITIONING 7 Rounds: 7 Box Jump 24/20 7 Deadlift (50% of 1RM)

Finisher 100 Banded Pullthrough

COMPETITION 3 x 8 Bulgarian Split Squat 5 x 50’ Dog Sled

Sunday 11.23.2014

wod CONDITIONING 5 Rounds of: 30 sec on/30 sec off Tuck Jumps KB High Pull Mountain Climbers KB Slasher

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)

Monday 11.17.2014

wodSTRENGTHA. 10 Min EMOM:  3 Deadlifts 55% B. 100 Banded Good Morning

CONDITIONING For Time: 750m Row 75 Squats 75 Sit Ups 75 Steps Walking Lunge w/ plate OH 45/25

Finisher 50 KB Halo (25 each way)

COMPETITION 3 x 25 American KB Swing 4 x 50” Dog Sled (Heavy)

Saturday 11.1.2014

wod CONDITIONING 20 min AMRAP in Teams of 2: 40m Shuttle Sled Drag 20m Front Rack KB Carry 20m Bear Crawl

 

Friday 10.24.2014

wodSTRENGTHA. 10 min EMOM:  3 Deadlifts at 50% B. 3 x 25 Russian KB Swing

CONDITIONING 7 min AMRAP: 7 Wall Balls 20/14 7 Burpees

Finisher 3 x 15 Back Extension

COMPETITION HSPU 3 x 10 (strict if possible) 50 Triple Unders

Friday 9.26.2014

wod CONDITIONING “Helen” 3 Rounds For time: 400m Run 21 KB Swings 53/35 12 Pull-Ups

Friday 9.19.2014

wodSTRENGTHA. 15 min to find 1RM Front Squat 2 second hold in bottom B. 3 x 10 Sumo Stiff-Leg Deadlift with KB

CONDITIONING 8! Toe 2 Bar 10 Russian KB Swing between T2B sets

8 T2B 10 KB Swing 7 T2b 10 KB Swing 6 T2B….. etc.

Finisher 50 Jumping Squats 50 Back Ext.

COMPETITION 30 Pistols 10 Rope Climbs