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kettlebell swing

Wednesday the 12th of November, 2014

Shoulder Press 10-10-10-10 Up to 65% Pull-ups 10-10-10 Rest as needed Conditioning 21, 15 & 9 reps of: 115/93 pound Push Press, unbroken 70/53 pound Kettlebell Swing, unbroken 10 minute time limit Rest as needed Supplement EMOM 10 3 strict ring dips with turn out, 7 strict push up
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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! 
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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
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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!  S
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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 7×3 (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% +
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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&
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02.04.14

Warm-up 1) 1 round every 3 minutes x 3 rds total, 300 Meter row/ 15 Hip extension/ 15 GHD sit-up 2) Mobility for muscle-up 3) 3 rds, NFT: 3-7 Muscle-ups/ 5 Wall walks/ 10 Pistols AM) Barbell 1) 5 TNG Squat snatch x 5 sets for time (155/105) 2) Hang clean 10 rep max (2/3) 3) 20 Rep Bac
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12.11.13

Competition Wednesdays WOD 1  In 10 Minutes find Max Power Snatch and Max Power clean Scored individually and as total load. Load can only increase.  At 20 minutes WOD 2  (12 minute Cap) 4 rounds 60 Dubs 6 Muscle-ups 6 Overhead squats(165/103) At 40 Minutes  WOD 3 (20 minute cap) 2 ro
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12.03.13

Warm-up 1) 7 rds, even: UB Strict HSPU/ odd: UB Strict Pull-up (you determine reps, maintain rest during min) 2) Barbell tech for snatch 7×3 Barbell 3) Snatch balance + OHS to heavy (use this as warm-up for OHS) 4) Bodyweight OHS x 15 reps (Scale load as needed to get 15 reps) 5)
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10.28.13

There is a change to this weeks program. We will continue the Hatch squat cycle as scheduled. The sessions this week should be quick. Make it a point to get in and get out in about 1-1/2 hrs.  Warm-up Movement prep for snatch Barbell complex (45/35) 2rds 5 Behind the neck snatch grip
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