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Posts Tagged ‘Kettlebell Windmill’

Monday 10.21.19

Warm-Up

A)200m Row
10 Ball Slams
10 Dumbbell Push Press
10 Ring Rows
200m Row

B) 10 Goblet Squats
5 Kettlebell Windmills (each arm)
10 Burpees
5 Goblet Squats
5 Kettlebell Windmills (each arm)
5 Burpees

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:
2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:
2 Squat Clean
@ RPE 7

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

Every 2 minutes x 4 rounds, alternating:

A) 400m Row

B)
5 Deadlifts
5 Power Cleans
5 Front Squats

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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: should not take you more than 90 seconds to complete. Scale as needed
Barbell Complex: this complex should not take you more than 90 seconds to complete. Scale load as needed.

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Monday 10.21.19

Warm-Up

A)200m Row
10 Ball Slams
10 Dumbbell Push Press
10 Ring Rows
200m Row

B) 10 Goblet Squats
5 Kettlebell Windmills (each arm)
10 Burpees
5 Goblet Squats
5 Kettlebell Windmills (each arm)
5 Burpees

Strength

Clean Work

EMOMx4 minutes:

2 Hang Clean, Above the Knee
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:
2 Hang Clean, below The Knees
@ RPE 7
– 3 Minute Rest

EMOMx4 minutes:
2 Squat Clean
@ RPE 7

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Grab the bar in your clean grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the designated position, drive aggressively with the legs and lift the bar and receive the bar in the front squat position with the hip crease below parallel. Repeat as needed.

Workout

Every 2 minutes x 4 rounds, alternating:

A) 400m Row

B)
5 Deadlifts
5 Power Cleans
5 Front Squats

AX- 95#/65#.
RX- 135#/95#
RX+- 155#/105#

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: should not take you more than 90 seconds to complete. Scale as needed
Barbell Complex: this complex should not take you more than 90 seconds to complete. Scale load as needed.

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Monday 09.02.19

Warm-Up

A) 2 Rounds:
200m Run

Then, 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

B) 2 Rounds:
10 Windmills
20 Sit-Ups
30 Second Plank in a push-up

Strength

Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

Bench Press: lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

“EMOMDAY”

Every 4 Minutesx4 rounds:

400m Run
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

Workout Tip

Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.

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Monday 09.02.19

Warm-Up

A) 2 Rounds:
200m Run

Then, 2 Rounds:
5 Pull-Ups
10 Push-Ups
15 Squats

B) 2 Rounds:
10 Windmills
20 Sit-Ups
30 Second Plank in a push-up

Strength

Bench Press
4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8×2

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 8 for 2 sets of 4 repetitions with every weight jump.

Bench Press: lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

“EMOMDAY”

Every 4 Minutesx4 rounds:

400m Run
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

Workout Tip

Run: the run should not take more than 2 minutes to complete.
Push-Ups/Pull-Ups: these stations should be unbroken sets and completed in less than 90 seconds. Scale as needed.

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Wednesday 08.28.19

Warm-Up

A) 3 Rounds:

1 Minute Row
1 Minute Plank
1 Minute Rest

B) 2 Rounds:

12 Hand-Release Push-Ups
12 Windmills
6 Toes-to-Bar

Strength

Bench Press

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

Strength Tip

Int this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity:

Alternate FULL Rounds with a partner.

2 Rounds:

800m Row
8 Handstand Push-Ups

4 Rounds:

400M Row
4 Handstand Push-Ups

6 Rounds:

200M Row
2 Handstand Push-Ups

Workout Tip

Note:
RX+ Athletes should do strict unbroken sets.
If no partner, rest work, 1:1

Each athlete will complete one full round while the second athlete will rest. Handstand push-ups should be completed in unbroken sets! Scale repetitions as needed. You may also scale to Hand release push-ups if appropriate!

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Wednesday 08.28.19

Warm-Up

A) 3 Rounds:

1 Minute Row
1 Minute Plank
1 Minute Rest

B) 2 Rounds:

12 Hand-Release Push-Ups
12 Windmills
6 Toes-to-Bar

Strength

Bench Press

6 reps @ RPE 6
6 reps @ RPE 7
6 reps @ RPE 8×2 sets

Strength Tip

Int this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 6 for 2 sets of 6 repetitions with every weight jump.

Lay on a bench, with your eyes level with the barbell overhead. Grab an even grip slightly outside of your shoulders. The bar should be in the heel of your palm. Squeeze your shoulder blades together, and plant your feet into the ground. Take the bar off the rack. Bring the bar down slowly (3-second descent) to your chest and repeat as needed.

Workout

Capacity:

Alternate FULL Rounds with a partner.

2 Rounds:

800m Row
8 Handstand Push-Ups

4 Rounds:

400M Row
4 Handstand Push-Ups

6 Rounds:

200M Row
2 Handstand Push-Ups

Workout Tip

Note:
RX+ Athletes should do strict unbroken sets.
If no partner, rest work, 1:1

Each athlete will complete one full round while the second athlete will rest. Handstand push-ups should be completed in unbroken sets! Scale repetitions as needed. You may also scale to Hand release push-ups if appropriate!

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Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

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Sunday 08.11.19

Warm-Up

A) 3 Rounds:

200m Run
10m Butt Kickers
10k High Knees
20 Single-Unders

B) 4 Rounds:

4 Push-Ups
8 Ring Rows
8 Windmills

Workout

Capacity

Buy In:
800m Run

Then:
30 Dumbbell Power Cleans, 50#/35#
6 Muscle-Ups
30 Box Jumps, 20”
20 Dumbbell Power Cleans, 50#/35#
4 Muscle-Ups
20 Box Jumps, 24”
10 Dumbbell Power Cleans, 50#/35#
2 Muscle-Ups
10 Box Jumps, 30”

Buy-Out:
800m Row

Workout Tip

If you can not perform muscle-ups, scale each muscle up to 3 strict pull-ups + 3 strict push-ups

Dumbbell Power Cleans: you should be able to complete reps of 5 every time you grab the dumbbell.

Box Jumps: start at a moderate to low height and every round increase the height!

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.95#/65#

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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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Thursday 08.01.19

Warm-Up

A) 20-15-10
Russian Swings

10-10-10
Kettlebell WIndmill

5-5-5
Medicine Ball Clean

B) 3 Rounds:

5 Muscle Snatches
5 Overhead Squats
15 seconds L-Sit

Strength

1 Power Snatch + 1 Squat Snatch

1 set @ RPE 6
1 set @ RPE 7
3 sets @ RPE 8

Strength Tip

Objective: build to an RPE of 8 for 3 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended.

Squat Snatch: from the ground lift the bar and receive the bar in the overhead squat position with the hip crease below parallel. Stand all the way up until hips and knees are extended.

Workout

Every 4 min x 4 rounds:

Shuttle Run (Look in Workout Tips)
15 Kettlebell Swings, 53#/35#
12 Bar Dips
9 Hang Power Cleans, 115#/75#

RX+: 70#/53#. Ring Dips. 135#/95#
RX: As is
AX:35#/26#. Push-Ups.95#/65#

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.

Shuttle Run: run 5m then run back 5m, then you will immediately run 10m then run 10m back, then sprint 15m.

Kettlebell Swings: you should be able to complete all 15 repetitions in 1 unbroken set.

Dips: you should choose a variation that you can complete in 2 sets or less.

Hang Power Cleans: you should be able to complete all repetitions in 2 sets or less.

Every 4-minute interval should have rest in each interval.

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
2 sets @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
RX+: 155#/105#

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: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

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Friday 07.12.19

Warm-Up

A) 3 Rounds:

10 Calorie Row
5 Burpees
5 Ball Slams

B) 3 Rounds:

8 Windmills, R
8 WIndmills, L
4 Push-Ups

Strength

1 Power Clean + 1 Push Press + 1 Split Jerk

1 set @RPE6
1 set @ RPE7
2 sets @ RPE8

Strength Tip

Objective: build to an RPE of 8 for 2 sets at the complex listed. You should complete the Olympic movements with the assigned rep ranges with every weight jump.

Power Clean from Floor: if your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Push Press: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension, at the same time of extension with your arms, you should be in a split lunge position.

Workout

For Time:

20 Calorie Row
5 Bench Press, 135#/95#
5 Kettlebell Swings, 70#/53#
20 Calorie Row
10 Bench Press, 135#/95#
10 Kettlebell Swings, 70#/53#
20 Calorie Row
15 Bench Press, 135#/95#
15 Kettlebell Swings, 70#/53#
20 Calorie Row
20 Bench Press, 135#/95#
20 Kettlebell Swings, 70#/53#

AX: 75#55#
RX: As is
RX+: 155#/105#

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: the rowing station should not take you more than 90 seconds to complete, scale as needed.

Kettlebell Swings/ Bench Press: each of these movements should be at a weight that you can complete in sets of 5 repetitions each time you grab them!

Continue ReadingNo Comments