KB Swings

  • Friday June 5th

     

    Metcon

    12 Minute AMRAP
     

    15 Cal Row
    7 Kettlebell Swings
    7 Squat Jumps

     

    Rest 4 Minutes
     

    3 RFT

    Run 400 Meters
    100M KB/DB Farmer Carry
    15 Goble Squats
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  • Saturday May 30th

    Squat Therapy 15 Mins

     

    Metcon

    Partner WOD

    Teams of Two 

    5 RFT

    20 KB Swings (Heavy)
    Row/Run 400 Meters
    20 Box Jumps 
    20 Weighted Russian Twists 
    ME Row or Airdyne x 1 minute
    Rest 1 minute between sets
    Each Partner switches off each movement, so partner one does 20 KB Swings, partner 2 does run 400 meters, and so on.
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  • Saturday May 16th

    Metcon

    Teams of 4

    200 KB Suitcase Deadlifts

    150 DB Squats
    125 DB Floor Press
    100 KB Swings
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  • Saturday April 25th

     

    Metcon

    Teams of Two

    2 Min AMRAP: L-Sit Holds
    4 Min AMRAP: Pull-Ups
    6 Min AMRAP: Goblet Squats ( Overhead Squats for more experienced athletes)
    8 Min AMRAP: Kettlebell Swings
    10 Min AMRAP: 200m (athletes alternate)
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  • Saturday April 18th

    Strength

    Pull Ups (10 Mins)

     

    • Strict Weighted Pull Ups - 5x5.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
    • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
    • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
    • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'

     

     

    Metcon

    Teams of Two

    6 Min AMRAP

    Wallballs

     

    6 Min AMRAP

    KB Swings
     

    12 Min AMRAP

    200m relay race (run or row)

     

    Each team gets one ball and one kettlebell, one athlete working while the other rests. Score is total wallballs + total swings + total runs.

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  • Tuesday April 7th

     

    Strength

    Front squat

    3 x 5

    Add 5lbs to last week’s weight.

    BB Floor Press

    3 x 5

    Add 5lbs to last week’s weight

    Deadlift

    1 x 5

    Add 10lbs to last week’s weight

     

    Metcon

    4 RFQ

    10 KB Swings
    10 HSPU (Sub pike presses for HSPU as necessary)
    10 TTB
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  • Saturday April 4th

    Skill

    KB Cleans

     

    Metcon

    Partner WOD
     

    In teams of two, for time:
     

    100 Kettlebell swings
    100 Sit-ups
    100 Burpees

    Athlete A does reps while Athlete B runs 200m/rows250. Upon B’s finishes, A starts run/row, and B picks up where A left off.

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  • Wednesday April 1st

    Strength

    Front squat

    3 x 5

    BB Floor Press

    3 x 5

    Work up to a moderate set of five and then repeat two more times for a total of three work sets.
    From here on out, men increase front squats by 10lbs, and bench press by 5lbs; women increase front squat by 5lbs, and bench press by 2.5lbs.
     If you don’t have the flexibility to front squat, you may back squat, adding 5/2.5lbs to your day weight from Monday 

     

    Deadlift

    1 x 5

    Notice that only ONE work set is called for. 

     

    Cash Out (Optional)

     

    2 Rounds NOT for time

    1 min max HSPU or Pike Press from the box
    1 min max KB Swings
    1 mix max TTB
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  • Tuesday March 31st

    Strength

    Hang Power Clean

    Spend 20 Mins working up to Heavy 2RM

     

    Metcon

    Helen

     

    3 RFT

    Run 400m

    21 Kettlebell swings

    12 Pull-ups ( Scale is inverted BB Row)

     

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  • Friday March 20th

    Strength

    Back Squat

    3-3-3-3-3
     

    Metcon

    3 RFQ and Pace

     

    4 Mins To Complete

    6 Pull Ups(Strict) /12 Ring Rows
    9 Box Overs
    12 KB Swings
    15 Air Squats

    After 3 Mins Stop even if you have not completed all Reps
     

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