kettlebell swing's tag archives

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...

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 Back squat, add 5 lbs from last time, 30 C2B immediately after. Start set within 20 seconds WOD 4) 6 minute AMRAP, 20 Thruster(75/55)/ 5 Burpee PM) For time: Airforce WOD- 5,10,15,20,25,30,35,40,45,...

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 rounds 800 meter run 30 KBS(70/53) 30 C2B Pull-ups WOD 4 Tie Breaker WOD (if necessary) 50 Box facing Burpee Box jump overs (24/20)             &...

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 7x3 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) Back Squat 3x5 (add weight from last week, no failures) 6) WOD 7 minute Ladder KB swing(70/53) Thruster(95/65) Gymnastics 7) Practice C2B pull-ups Core 8) ABS of choice

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 push press 5 OHS thrust 5 Overhead squat 5 OHS Bottom hold Barbell 3 TNG snatch (50% of snatch) EMOM x 10 minutes Conditioning 5 Minute AMRAP 15 KBS(53/35)/ 5 Burpee Skill Pick one skil...

09.18.13

Warm-up 1) Run 400, rest till 4 minutes, run 400 2) Max effort Ring support hold with turn-out/ max effort False grip hang with 90 degree elbow bend 3) Not For Time- 30 HSPU(anyway)/ 30 T2B/ 30 GHD sit-up/ 30 DB snatch/ 15 BMU Barbell 4) Dynamic Effort Deadlift 40%x3EMOMx10(add band resistance) 5) Dumbbell Jump Squat 20%(1RM back squat)x4x3 sets 6) 20 rep Thruster- Work up to the heaviest load that can be performed Unbroken for all 20 reps. Conditioning 7) 3 rounds(17 minutes in d...

09.11.13

Warm-up 1) 2 rds, 40 sec Ring support hold with turn-out/ 40 sec False grip hang with 90 degree elbow bend. 2) 100 Dubs/ 50 Air squats/ 40 Push-ups/ 30 Pull-ups/ 20 HSPU/ 10 KB snatch-per arm(Heavy)/ 5 Muscle-up , start at the top of every 2 minutes and rest the balance of 2 minutes after each completed set. Move on to next exercise on 2 minute mark mandatory 3) Dynamic Effort banded Dead lift 50%x1EMOMx12 4) Power clean+Push press (1+1 catch and launch)x5, rest as needed between efforts ...

09.06.13

Warm-up 1) 3 rds NFT, 5 strict C2B PULL-UP/ 10 Push-up/ 15 Squat. 2) Turkish get-up-1 rep for each arm at each weight till heavy. 3) 21 KBS(53/35)/ 21 T2B, rest till 3 minutes, 15/15, rest till 5 minutes, 9/9  4) Snatch 80-85%x3x5  5) CNJ 80-85%x3x5 6) Clean pull 3x3 7) Firebreather WOD 10 Minute AMRAP 25 Kettle bell swings (70/53) 20 HSPU 15 CNJ (155/103) 10 Ring muscle-up

09.03.13

Warm-up 1) 3 rds NFT, 5 strict C2B PULL-UP/ 10 Push-up/ 15 Squat. 2) Turkish get-up-1 rep for each arm at each weight till heavy.   3) 21 KBS(53/35)/ 21 T2B, rest till 3 minutes, 15/15, rest till 5 minutes, 9/9  Barbell 4) Hang Power Snatch(mid thigh) to hvy for day(no misses) 5) Hang Power Snatch 70-80%x5x3sets, rest 1 min(Use max for day) 6) Hatch squat(week 2/day 1) Skill work 7) 5 sets of Bar muscle-ups (cap at 40 total) Conditioning 8) 10 Burpees EMOM x 10  

Tuesday the 30th of July, 2013

2 rounds for time: 30 Air squat 30 Burpees 1 round for time: 25 Power clean (135/93) 30 Handstand push-up 35 Box jump (24/20) 40 Pull-up 45 Kettleell swing (70/53) 50 Double-under 500 meter run SCORES Skill of the Week: Rope Climb Challenge of the Week: Max rope climbs, 2 minutes SWAMP MONSTER 4 IS THIS SATURDAY!