KB Swing

  • Thursday June 11th

    Mobilty

    Hip

    10 Mins

    Chest and Shouders

    10 Mins

    Strength

    Back Squat

    3x5

    +10/5 FLT

    Cash Out (Optional)

    400 Meter Run
    30 Wall Balls
    30 Flutter Kicks (Each Leg)
    30 Kettlebell Swings 
    30 Pull Ups/RR
    30 DB Snatches (Each Arm)
    400 Meter Run
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  • Monday June 8th

    Skill/Practice

    Hang Power Cleans

    15 Mins 

     

    Metcon

    AFAP

    10 Kettlebell swings
    30 Sec L Sit/Tuck Sits/Sit Ups
    20 Kettlebell swings
    25 Sec L Sit/Tuck Sits/Sit Ups​
    30 Kettlebell swings
    20 Sec L Sit/Tuck Sits/Sit Ups
    40 Kettlebell swings
    15 Sec L Sit/Tuck Sits/Sit Ups
    50 Kettlebell swings
    10 Sec L Sit/Tuck Sits/Sit Ups
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  • Saturday June 6th

     

    Metcon

    5 RFT

    30 KBS Swings
    30 Push Ups
    30 TTB/K2E/Ball Slams

    One partner working at a time.
    Each Partner must do at least 10 reps of each movement every round

     

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  • Thursday May 14th

    Skill

    Double Unders

    Spend 5 Mins working on Double Unders

     

    Strength

    Hang Power Cleans

    3x5

    + 5/10 Lbs FLT

    Less than 3 Months do 6 Rds of 5 Muscle Cleans with Empty Bar Rest 1min between Rds

     

    Metcon

    10 Min AMRAP

    Ascending Ladder
    KB Swing
    Burpee to Plate

    KB Swing Starts at 10 Reps and increase by 1 Rep every round afterwards

    Burpee To Plate Starts at 5 Reps and increase by 1 Rep every round afterwards

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  • Monday April 20th

    Skill

    Handstand Push Ups

     

    Metcon

    20 Min AMRAP

    400m Run
    10 KB Swing
    Max Effort Push Ups
     

    Optional Cash Out

     

    5 Rds

     
    KB Supported Dead Bugs Hands
    KB Supported Dead Bugs Feet
    AB Mat Sit Ups
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  • Thursday April 2nd

    Mobilty

    Scapula

     

    Metcon

    Mental Toughness

    3 RFT at 100% effort:

     

    250m Row/200m Run
    10 KBS 
    10 Burpees
    10 KBS
    10 Burpees
    10 KBS
    250m Row/200mRun

     

    **Rest exactly 12 min between rounds**

     

     
     
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  • Sunday March 29th

    Mobility

    Quads and T Spine

     

    Metcon
     

    Partner WOD Teams of Three

     

    5 RFT

     

    45 Burpees
    45 Box Jumps
    45 Flutter Kicks
    45 KB Swing
     

    Rest 2 minutes between sets

     

    One partner works at a time, and completes 15 reps of each movement, before the next partner does 15 reps and so on. Once they finish 45 reps of Burpees, then they move onto the Box Jumps, and complete 45 reps in total, and then move onto Flutter Kicks , and complete 45 Flutter Kicks as a group, and then 45 KBS, and then rest 2 minutes, and complete for a total of 5 sets

     

     

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  • Sunday March 22nd

    Metcon

    Partner WOD
     

    21-15-9
     

    KBS
    Box Jumps

     

    Partner 1 does 21 KBS, then partner 2 does 21 KBS, then Partner 1 does 21 Box Jumps, then Partner 2 does 21 Box Jumps, and so on until both finish 9 KBS and 9 Box Jumps 

     

    Then right into the following of:

    Row 2000 Meters or Airdyne 200 Calories or Run 1600m
    Break up whatever way each time wants to break up

     

    21-15-9
     

    DB Squats
    Burpees

     

    Partner 1 does 21 DB Squats, then partner 2 does 21 DB Squats,, then Partner 1 does 21 Burpees, then Partner 2 does 21 Burpees and so on until both finish 9 DB Squats and 9 Burpees
     

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  • Friday March 13th

    Strength

    10 Min EMOM

     
    Odd 3 Thrusters
    Even 5 Renegade Rows (Each Arm No Push Up)
     

     

    Metcon

    7 RFT

    10 Flutter Kicks (each leg)
    10 KB Swings
    10 Air Squats

     

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  • Tuesday March 10th

    Strength
     

    High Hang Power Cleans
     

    3-3-3-3-3

     

    Metcon

     

    5 RFQ

     

    10 Ring Dips
    10 KBS
    10 Push Ups
    10 OH Plate Squats

     

    Rest As Needed
     

    Optional Cash Out

    Core

     

    50 Hollow Body Rocks
    50 Supermans

     

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