kettlebell swing's tag archives

Wednesday the 23rd of July, 2014

Press 3-3-3-3-3+ 50 Perfect Push Ups Rest as needed 21, 15 & 9 Reps of: Push Jerk 135/83 Kettlebell Swing 70/53 Supplement: 30 barbell roll outs/200 Russian Twists Paleo Potluck at 305 at 11am this Saturday! Bring a dish to pass & we'll fire up the grill! 

07.14.14

Warm-up 1) Mobility as needed 2) Kettle-bell breathing ladder  1-10-1 (70/53) Gymnastics 3) Pull B Barbell 4) 2 Hang Power snatch + 1 hang squat snatch, 5 sets building 5) 3 Pause back squats (60% of new max/ 2 second pause) EMOM x 10 Conditioning 6) For time: 50 Wall-ball (20/14) 50 Power clean (135/95) 50 Kettle-bell swing(53/35) (10 minute strict cap)

Tuesday the 1st of July, 2014

In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 70/53 800 Meter Run (400 meters each) 100 Walking Lunge Steps 70/53 800 Meter Run 100 Burpees 800 Meter Run Supplement: 200 Partner Medball Sit ups Only one class Friday! 9am Disposable Heroes!  Sign up for the Summer Nutrition Challenge! Weigh in this Sunday 10am-1pm @ A1A No classes at 305 this Sunday! Join us for the A1A 3 Year Anniversary. 11am WOD, 12pm BBQ

06.20.14

Warm-up 1) 1000 meter jog/ up to 2 attempts at Max set of UB Dubs 2) Mobility as needed Gymnastics 3) Push B 4) Reactive depth jump 7x3 (step off 20" box then explode off the ground up and over PVC pipe set at 24/30") Barbell 5) Back Squat, Week 4/ day 3, [7 x 5@80% + 20 pound increase from Week 3] Conditioning 6) 10 rounds for time, 2 Muscle-ups/ 4 Strict deficit HSPU/ 8 KBS (70/53)

02.18.14

Warm-up 1) 3 rds, 20 Jack variations/ 10 KB swings/ 15 GHD sit-ups 2) Mobility for snatch AM) Barbell 1) 3 Power snatches(165/105) EMOM x 5 2) 5 TNG Squat snatch(135/95) EMOM x 6  3) 20 rep Back squat, add 5 lbs from last day WOD 4) 10 min AMRAP 30 Double-unders 12 Wall ball(20/14-10') Skill practice 5) Practice Kipping/ Butterfly pull-ups or T2B PM) 1) 7 rds each Even- C2B Odd- KBS (53/35) Determine your sweet spot for reps. Maintain some rest for each minute an...