swing

Monday 7.20.2015

CONDITIONING

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

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

Sunday 7.5.2015

STRENGTH

15 min build to heavy 50’ Sled Drag

CONDITIONING

12 min AMRAP:
40 Double Unders
20 Russian KB Swing 53/35
10 Jumping Squats 45/35

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

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.

Wednesday 5.13.2015

wodSTRENGTHA. 12 X 2 Back Squat @ 55% B. 2 x 30 Russian KB Swing 

CONDITIONING 5 Rounds: 7 Deadlifts 225/155 28 Double Unders

Finisher 3 x 15 Back Extensions  

COMPETITION 2 x ME GHR 3 x 50’ Heavy Sled Drag 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 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

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

Wednesday 12.24.2014

wod ONE CLASS AT 10AM

CONDITIONING 12 Day of Christmas

1 60m Shuttle 2 T2B 3 Pull-Ups 4 Back Squats 95/65 5 Push Press 95/65 6 Hang Power Clean 95/65 7 Deadlifts 95/65 8 KettleBell Swings 53/35 9 KettleBell High Pull 53/35 10 Sit Ups 11 Push Ups 12 Burpees

 

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)

Wednesday 10.29.2014

wodSTRENGTHA. Back Squats 10 x 2 1 ¼ Squat @ 60% B. 3 x 20 Walking Good Morning (light)

CONDITIONING 10! KB Reverse Lunge Russian KB Swing KB Goblet Squat

Finisher 25 Partner Russian Twist

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

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

Sunday 9.28.2014

wod CONDITIONING 21 Burpees 21 Russian KB Swing 53/35 200m Run 15 Burpees 15 Russian KB Swing 53/35 200m Run 12 Burpees 12 Russian KB Swing 53/35 200m Run  

Friday 9.26.2014

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

Wednesday 9.10.2014

wodSTRENGTHA. 3RM Back Squat B. 2 x 20 Deadlift @ 40% of 1RM

CONDITIONING 10! Russian KB Swing Box Jump

Finisher 3 x 25  Banded Pull Throughs 2 x 30 Situps

Labor Day 9.1.2014

wodCLASS AT 10AM ONLY  CONDITIONING For time: 50 Box Jumps 24/20 50 Jumping Pull-ups 50 Kettlebell Swings 35 50 Steps Walking Lunge 50 Knees to Elbows 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double Unders