russian kettlebell swing

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

Monday 5.4.2015

wodSTRENGTHA. 10 x 2 Sumo Deadlift @70% B. 3 x 20 Band Pull Throughs

 

CONDITIONING For Time: 10! Russian KB Swing Burpee

Finisher 3 x 20 Body Saw

COMPETITION 5 Rounds: 10 Pistols (5 per side) 5 CTB Pullups

 

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