Kettlebell WOD

Warm Up 8 min – 4/4 bench bird dogs – 8 goblet squats (20-30 s hold last rep) – 4/4 windmills – 50’ side shuffle + 50’ skip   Strength/Skill 12 min EMOM Min 1 – 5/5 one arm swings… Read more »

Warm Up 8 min – 2/2 partial Turkish get ups to sit – 4/4 halos – 4/4 single leg swaps – 8 goblet squats with curls   Strength/Skill 12 min Min 1 – 3 banded + 3 power + 6 one… Read more »

Warm Up 8 min – 100’ skip – 8 pullovers – 4/4 active straight leg raises – 8 goblet squats (20-30 s hold last rep)   Strength/Skill 12 min EMOM Min 1 – 1 clean + 3 strict presses/arm Min… Read more »

Warm Up 9 min – 50’ forward + 50’ backward shuttle run – 3/3 bench bird dogs – 3/3 windmills   Strength/Skill 10 min EMOM – 1 Turkish get up. Alternate sides each round. Can increase load.   Conditioning 15… Read more »

Warm Up 8 min – 100’ side shuffle – 3/3 bird dogs – 3/3 windmills   Strength/Skill 10 min EMOM – 1 Turkish get up. Alternate sides each round. Can increase load.   Conditioning 3 min AMRAP per movement – Single… Read more »

Warm Up 8 min – 8 push ups – 8 walking lung steps (bodyweight) – 8 goblet squats (20-30 s hold last rep) – 4/4 dead bugs   Strength/Skill 10 min EMOM Odd – 30 s farmer carry (challenge yourself… Read more »

Warm Up 10 min – Reverse Turkish get ups to floor, wall ball on shoulder.  Alternate sides.   Strength/Skill 10 min EMOM – 5 towel swings + 5 Russian swings   Conditioning 4 rounds for max reps 1 min each… Read more »

Warm Up 8 min – 3/3 Partial Turkish get ups to tall sit – 6 pullovers – 3/3 single leg swaps – 6 hack squats   Strength/Skill 7 min – Find your 3 rep max bottoms up press L/R 5… Read more »

Warm Up 8 min – 100’ side shuffle – 5/5 halos – 10 goblet squats – 5/5 side planks   Strength/Skill 12 min EMOM Odd – 30 s single kettlebell rack carry Even – 30 s single kettlebell single leg… Read more »

Warm Up 8 min, light kettlebell – 8 goblet squats – 4/4 halos – 4/4 bird dogs – 8 push ups   Strength/Skill 12 min EMOM 1) 30 s heavy farmer carry 2) 30 s heavy double kettlebell deadlift (sumo… Read more »