Kettlebell WOD

Warm Up 8 min 3/3 bench bird dogs 6 slow bench push ups (3 counts each down & up) 3/3 windmills 6 goblet squats (hold last rep 20-30 s) Strength/Skill 4x, 2:30 clock 3 light power swings 2 medium power… Read more »

Warm Up 9 min 1 clean + 3 presses + reverse Turkish get up. Alternate arms. Start light. Can increase load. Strength/Skill 12 min 5 light cleans + 1 press + 50’ overhead carry l/r 1 strict weighted pull-up or… Read more »

Warm Up 9 min 3/3 bird dogs 6 inchworms 9 goblet squats (hold last rep 20-30 s) 9 ring rows 100’ side shuffle Strength/Skill 10 min 10 push-ups 100’ suitcase carry 30 s hang 100’ farmer carry Conditioning 15 min… Read more »

Warm Up 9 min 6 kettlebell pullovers 6/6 steps l/r tall moving plank 6 goblet squats (hold last rep 20-30 s) 50’ skip + 50’ backward run 30 s hang Strength/Skill 10 min Clean and press ladders, 1/1, 2/2, 3/3… Read more »

Warm Up 9 min 6 pullovers 30 s hot potato 9 goblet squats 3/3 bottoms up presses 3 walkouts with shoulder taps Strength/Skill 10 min – 6 point continuous carry Using 6-8x rep max press kettlebell, perform an overhead carry… Read more »

Warm Up 9 min 5 walkouts to tall plank with shoulder taps 1/1 bodyweight (or light kb) Turkish get ups 5/5 Cossack squats 30 s dead hang Strength/Skill 12 min EMOM 6 pairs kettlebells increasing in weight x 2 rounds…. Read more »

Warm Up 10 min 5 walk outs with shoulder taps 10 slow goblet squats, hold last rep 20-30 s 5/5 single leg kettlebell swaps 5/5 single arm ring rows 50’ side shuffle + 50’ backward run Strength/Skill 12 min Turkish… Read more »

Warm Up 3 min – 1/1 partial Turkish get up to tall sit 4 min – 1/1 partial Turkish get to half kneeling 5 min – 1/1 Turkish get up Start light; can increase load Skill/Strength 2 min clock, 2x… Read more »

Warm Up 9 min 3/3 bird dogs 3/3 Turkish get up/kneeling windmill mobility 3 bottoms up presses + 24’ bottoms up rack carry l/r 30 banded penguin steps 50’ skip + 50’ backward run Skill/Strength 8 min EMOM Min 1… Read more »