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Posts Tagged ‘Kettlebell Swing’

Saturday 03.16.19

Warm-Up

A) 3 Rounds:

30 Singles
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Jerk

Heavy 3
Then 1×3 at 90% of heaviest 3 rep.

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

Capacity

30 Calorie Bike

3 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings, 70#/53#
20 Calorie Bike

2 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#
10 Calorie Bike

1 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#

Workout Tip

Muscle-Ups: if you are unable to perform muscle ups, perform 2 strict ring pull ups.

Handstand Push-Ups: if you are unable to perform strict hspu, scale to strict dumbbell press.

Kettlebell Swings: should be heavy but completed in 1 set of 8 each time you pick them up.

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Thursday 03.14.19

Warm-Up

A)
400m Run
20 Kettlebell Swings
400m Row
200m Run
10 Kettlebell Swings
200m Row

B) 2 Rounds:

10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell

Strength

Deadlift

Heavy 5
Then 1×5 at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

Capacity

5 Rounds:

15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest

Workout Tip

Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen

Deadlift: you should perform the movements in a touch and go format.

Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.

Push Jerks: you should be able to complete each set in 2 sets or less.

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Saturday 03.16.19

Warm-Up

A) 3 Rounds:

30 Singles
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Jerk

Heavy 3
Then 1×3 at 90% of heaviest 3 rep.

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

Capacity

30 Calorie Bike

3 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings, 70#/53#
20 Calorie Bike

2 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#
10 Calorie Bike

1 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#

Workout Tip

Muscle-Ups: if you are unable to perform muscle ups, perform 2 strict ring pull ups.

Handstand Push-Ups: if you are unable to perform strict hspu, scale to strict dumbbell press.

Kettlebell Swings: should be heavy but completed in 1 set of 8 each time you pick them up.

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Thursday 03.14.19

Warm-Up

A)
400m Run
20 Kettlebell Swings
400m Row
200m Run
10 Kettlebell Swings
200m Row

B) 2 Rounds:

10 Deadlift, with an empty barbell
10 Strict Press, with an empty barbell

Strength

Deadlift

Heavy 5
Then 1×5 at 90% of heaviest 5 rep.

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

Capacity

5 Rounds:

15 Calorie Row
12 Deadlifts, 155#/105#
9 Hang Power Cleans, 155#/105#
6 Push Jerks, 155#/105#
2 Minute Rest

Workout Tip

Each round of this workout should not take more than 3 minutes to complete. Scale load as needed to make this happen

Deadlift: you should perform the movements in a touch and go format.

Hang Power Cleans: this should be a moderately loaded barbell, same as your light deadlifts.

Push Jerks: you should be able to complete each set in 2 sets or less.

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Wednesday 03.06.19

Warm-Up

A) 3 Rounds, one round every 2 min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry, 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Last week of 6s.

Workout

Capacity

Every 4 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Row/Run: you should be able to complete the station under 1 minute, scale distance as needed.
Kettlebell Swing: you should be able to complete the swinging station under 1 minute, scale repetitions as needed.

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Wednesday 03.06.19

Warm-Up

A) 3 Rounds, one round every 2 min:

20 Sit-Ups
20m Butt Kicker
20m Farmer Carry, 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Last week of 6s.

Workout

Capacity

Every 4 Minutes x 3 rounds:

200m Row
20 Kettlebell Swings, 53#/35#
200m Run

Workout Tip

Row/Run: you should be able to complete the station under 1 minute, scale distance as needed.
Kettlebell Swing: you should be able to complete the swinging station under 1 minute, scale repetitions as needed.

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Monday 02.25.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Bike

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

“EMOMDAY”

Capacity

Every 2 Minutes for 6 rounds:

6 Power Snatches
12 Calorie Bike

RX+ – 135#/95#
RX- 95#/75#
AX – 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Power Snatch: you should complete this station in 36 seconds or less.

Bike: complete each bike section in 45 seconds or less.

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Saturday 02.23.19

Warm-Up

A) 3 Rounds, One Round every 2 Min:

20 Sit-Ups
20m Butt Kicker
20n Farmer Carry 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

2 Rounds of max effort at each station for 60 sec with a 30-second transition:

Toes-to-Bar
Burpees to a Pull-Up Bar
Kettlebell Swings, 53#/35#
Hand Release Push-Ups

Workout Tip

Toes to Bar: you should work on the kipping portion of the toes to bar. If you are unable to perform toes-to-bar, scale the movement to leg raises.

Kettlebell Swings: you should choose a weight that you can complete sets of 10 before putting the bell down.

Hand Release Push-Ups: make sure you are in a good plank position as you descend down and come up from the push-up position.

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Monday 02.25.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Bike

B) 3 Rounds:

10m High Knees
10m Broad Jump
10m Butt Kickers
10m Lunges

Strength

Barbell Lunges

3 sets x 6 reps

Objective: build each set, starting with the bar, in reps of 6 each leg, until you build to a challenging weight that is repeatable for the number of sets listed. Last week of lunges, next week back squat.

Strength Tip

Place the bar on a rack at your squat height level then place the bar on your back. Step forward with your leg and come down into a lunge position, keeping your torso upright. Push through the front leg and come back into your starting position, and switch legs.

Workout

“EMOMDAY”

Capacity

Every 2 Minutes for 6 rounds:

6 Power Snatches
12 Calorie Bike

RX+ – 135#/95#
RX- 95#/75#
AX – 75#/55#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Power Snatch: you should complete this station in 36 seconds or less.

Bike: complete each bike section in 45 seconds or less.

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Saturday 02.23.19

Warm-Up

A) 3 Rounds, One Round every 2 Min:

20 Sit-Ups
20m Butt Kicker
20n Farmer Carry 53lb/35lb

B) 20-18-16-14:

Double-Unders
Russian Kettlebell Swings

Strength

Deadlift

3 sets x 6 reps

Note: build each set, starting with the bar, in reps of 6 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Lift the bar, staying over the bar and having the weight in the middle of your foot the whole time. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

2 Rounds of max effort at each station for 60 sec with a 30-second transition:

Toes-to-Bar
Burpees to a Pull-Up Bar
Kettlebell Swings, 53#/35#
Hand Release Push-Ups

Workout Tip

Toes to Bar: you should work on the kipping portion of the toes to bar. If you are unable to perform toes-to-bar, scale the movement to leg raises.

Kettlebell Swings: you should choose a weight that you can complete sets of 10 before putting the bell down.

Hand Release Push-Ups: make sure you are in a good plank position as you descend down and come up from the push-up position.

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Monday 02.18.19

Warm-Up

A)
45 seconds Row
25 seconds Rest
45 seconds Kettlebell Swings
15 seconds Rest
45 seconds Plank Hold

B) 3 Rounds of:

10 Muscle Cleans, below the knee with an empty bar
10 Power Cleans, below the knee with an empty bar
Rest 30 Seconds
10 Push-Ups
Rest 30 Seconds

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

“EMOMDAY”

Capacity

2 Rounds of:

EMOM x 3:

15/12 Calorie Row
Rest 1 Minute

EMOM x 3:

5 Deadlift
10 Hand Release Push-Ups
1 Minute Rest

RX+ – 225#/155#
RX- 165#/115#
AX – 115#/75#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Row: complete each round with 15 seconds of rest or more. Scale repetitions as needed!

Deadlifts: you should choose a weight on the deadlifts that you can complete in unbroken sets.

Push Ups: choose a rep range that you can complete in 2 sets or less.

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Sunday 02.17.19

Warm-Up

A)
20m Bear Crawl
20m Butt Kickers
15m Bear Crawl
15m Butt Kickers
10m Bear Crawl
10m Butt Kickers

B) 20-15-10

Kettlebell Swings, 35#/26#

10-10-10

Overhead Squats, with an empty bar
Push-Ups
Pull-Up

Workout

30 Minute AMRAP:

800m Run
40 Hand Release Push-Ups
40 Box Jumps, 24”/20”
600m Run
30 Calorie Bike
30 Burpees
400m Run
20 Power Snatches, 75#/55#
20 Overhead Squats, 75#/55#
200m Run
10 Bar Muscle-Ups
10 Ring Muscle-Ups

Workout Tip

Push Ups and Box Jumps: compete for both stations in 5 minutes or less.

Calore Bike and Burpees: complete both stations in 6 minutes or less. Scale as needed.

Barbell Movements: complete both stations in 5 minutes or less. Scale as needed.

Muscle-Ups: complete both movements in 6 minutes or less. Scale as needed.

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