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...

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...