Kettlebell WOD

Warm Up 10 min 6 pullovers 3/3 banded dead bugs 20-30s side plank l/r 3/3 traveling tall planks over plate 50’ skip + 50’ backward shuttle Strength/Skill 12 min practice 6/6 banded side steps 3/3 single leg squats 20-30 s… Read more »

Warm Up 10 min 6 pullovers 3/3 dead bugs 20-30s side plank l/r 3 walkouts with shoulder taps 50’ skip + 50’ backward shuttle Strength/Skill 12 min 3/3 pallof presses 5/5 bottoms up presses 3/3 half kneeling presses 1/1 v-sit… Read more »

Warm Up 8 minutes 1/1 Turkish get up, bodyweight 1/1 reverse no hands get up Strength/Skill 3x 5 cleans each arm, light kettlebell 3 cleans + 10 slow rack march in place each arm, medium kettlebell 1 clean + 10… Read more »

Warm Up 8 min 4/4 presses in half kneeling 8 hop and sticks 8 slow goblet squats (hold last rep 20-30 s) 4 walkouts with shoulder taps 40’ skip + 40’ backward jog Strength/Skill 12 min Odd – 1 Turkish… Read more »

Warm Up 9 min 3/3 bottoms up presses 3/3 bench bird dogs 6/6 overs and unders 6 goblet squats, hold last rep 20-30 s 30’ bear crawl + 30’ leg kicks Strength/Skill 4x, 3 min clock 3/3 dead cleans, light… Read more »

Warm Up 8 min 4/4 halos 8 goblet squats 8 good mornings 100’ side shuffle 20-30 s bar hang Strength/Skill 4x, 3 min clock 3/3 banded single leg deadlifts 3/3 double kettlebell single leg deadlifts (increasing load) 5/5 dumbbell or… Read more »

Warm Up 8 min 4/4 halos 8 goblet squats 8 good mornings 100’ side shuffle 20-30 s bar hang Strength/Skill 12 min Turkish get up with presses at tall sit, half kneeling, and standing (3 total presses). Alternate sides. Conditioning… Read more »

Warm Up 8 min 1/1 Turkish get up, bodyweight 10 ring rows 5/5 snatches, light kb 5 narrow stance goblet squats Strength/Skill 800 m partner farmer carry and sled drag (45#). Switch every 200 m. Conditioning 6 rounds, 30 s… Read more »

Warm Up 10 min Perform 1 Turkish get up with each arm using the following progression: Bodyweight Light kettlebell Water bottle Medium kettlebell Strength/Skill 11 min Accumulate 6-7 min farmer carry. Must complete a set of push ups (aim for… Read more »

Warm Up 8 min 4/4 dead bugs 8 pullovers 8 inchworms with pushup 8 narrow goblet squats 8 ring rows Strength/Skill 14 min 5/5 v-sit presses, light 3/3 presses in half kneeling, medium 8/8 kb or db rows, heavy 8… Read more »