Warm Up 8 min – 3 cleans + 3 presses + 3 windmills L/R – 12 lateral plate jumps – 50’ overhead plate carry Strength/Skill 12 min EMOM 1) 5/5 one-arm swings 2) 5/5 high pulls 3) 5/5 snatches… Read more »
Kettlebell WOD
Kettlebell- Friday, November 23rd, 2018
Warm Up 9 min – 3/3 bottoms up presses – 3/3 single leg kettlebell swaps – 6 walkouts with shoulder taps – 30 s hang Strength/Skill 12 min EMOM – 8 double kettlebell cleans, light – 4 double kettlebell… Read more »
Kettlebell- Friday, November 16th, 2018
Warm Up 10 min – Turkish get up practice. Alternate arms. Can increase load. Strength/Skill 15 min – use 5 rm kettlebell. – 1 clean + 1 strict press L/R – plank* – 2 cleans + 2 strict presses… Read more »
Kettlebell – Friday, November 9th, 2018
Warm Up 10 min – 6 kettlebell pullovers – 6 bodyweight hack squats – 3 half kneeling presses + Turkish get up to floor L/R – 30 s hang Strength/Skill 12 min – 3/3 double kettlebell single leg deadlifts… Read more »
Kettlebell – Friday, November 2nd, 2018
Warm Up 10 min 3/3 bottoms up presses 6/6 partial Turkish get up, tall sit to windmill 30 s hang 6/6 active straight leg raises Strength/Skill 12 min EMOM, 3x – variety carries Min 1 – barbell suitcase carry… Read more »
Kettlebell – Friday, October 26th, 2018
Warm Up 10 min – 8 pullovers – 4/4 lateral moving planks – 4/4 single leg hinge drill – 2/2 partial Turkish get up to hand Strength/Skill 9 min EMOM, 3x 1) 8 double kettlebell cleans, light 2) 4 double… Read more »
Kettlebell – Friday, October 19th, 2018
Warm Up 8 min – 4/4 halos – 6 long jumps – 8 goblet squats (hold last rep 20-30 s) – 10 ring rows Strength/Skill 5x – 3/3 single leg deadlifts (1 kb held in opposite hand) – 50’… Read more »
Kettlebell – Friday, October 12th, 2018
Warm Up 8 min, light kettlebell – 4/4 waiter presses – 8 hack squats – 4/4 active straight leg raises – 8 pullovers Strength/Skill Accumulate 8 min half body weight farmer carry with kettlebells or dumbbells (~1/4th bodyweight per… Read more »
Kettlebell – Friday, October 5th, 2018
Warm Up 8 min – 10 pullovers – 5/5 active straight leg raises – 5 goblet squats (hold last rep 20-30 s) – 10 hollow rocks or 15-20 s hollow hold Strength/Skill 2 rounds, 90 s clock 1) 3… Read more »
Kettlebell – Friday, September 28th, 2018
Warm Up 10 min – 1/1 reverse Turkish get up with wall ball or dead ball on shoulder – 1/1 partial Turkish get up to sit with wall ball or dead ball on shoulder Repeat until time cap. Strength/Skill… Read more »