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Posts Tagged ‘Kettlebell Windmill’

Saturday 02.09.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Wall Balls, 10#/8#

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 Calorie Row
– Rest 30 Seconds

Strength

Power Cleans, Unbroken
2 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 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 4 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

Capacity

For Time:

40-40-40-40
Double-Unders

20-15-10-5
Bench Press

RX+:135#/95#
RX: 95#/65#
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.

Bench Press: should be completed in 4 sets or less each round. Scale load as needed.

Double-Unders: you should complete the double-unders in 60 or less, scale as needed.

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Saturday 02.09.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Wall Balls, 10#/8#

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 Calorie Row
– Rest 30 Seconds

Strength

Power Cleans, Unbroken
2 sets x 4 reps

Objective: build each set, starting with the bar, in reps of 8 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 4 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

Capacity

For Time:

40-40-40-40
Double-Unders

20-15-10-5
Bench Press

RX+:135#/95#
RX: 95#/65#
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.

Bench Press: should be completed in 4 sets or less each round. Scale load as needed.

Double-Unders: you should complete the double-unders in 60 or less, scale as needed.

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Wednesday 02.06.19

Warm-Up

A) 12-9-6 with a light Kettlebell:

Windmill
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Power Snatches, below the knee with an empty bar
– Rest 30 seconds
10 calories Row
– Rest 30 seconds

Strength

Power Snatches, unbroken

2 sets x 4 reps

Objective: иuild each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

UnStart with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

3 Rounds for Time:

300ь Row
20 Sit-Ups
10 Hang Squat Snatches

RX: 95#/65#
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!

Row: нou should complete the Row in 2 minutes or less.

Squat Snatch: іhould be completed in 2 sets. Scale load as needed.

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Wednesday 02.06.19

Warm-Up

A) 12-9-6 with a light Kettlebell:

Windmill
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Power Snatches, below the knee with an empty bar
– Rest 30 seconds
10 calories Row
– Rest 30 seconds

Strength

Power Snatches, unbroken

2 sets x 4 reps

Objective: иuild each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

UnStart with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. 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, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

3 Rounds for Time:

300ь Row
20 Sit-Ups
10 Hang Squat Snatches

RX: 95#/65#
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!

Row: нou should complete the Row in 2 minutes or less.

Squat Snatch: іhould be completed in 2 sets. Scale load as needed.

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Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press

4 sets x 5 reps

B.
Strict Pull-Ups

4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Saturday 01.19.19

Warm-Up

A) 3 Rounds:

12 Calorie Row
6 Burpee Box Jumps, 20”

B) 2 Rounds:

16 Push Press, with dumbbells
16 Ring Rows
16 Windmills, with a light kettlebell

Strength

Superset A and B then rest 3 minutes.

A.
Strict Press

4 sets x 5 reps

B.
Strict Pull-Ups

4 sets x 5 reps

Strength Tip

You should build to a weight that is challenging for both movements, yet you can perform unbroken sets of 5 repetitions every time you touch the bar. You will perform 5 Strict Press followed by 5 Strict Pull Ups. After both movements are complete, rest 3 minutes. If you can not perform pull-ups, perform 5 negative pull-ups.

Workout

Capacity

Each part 3 minutes on / 1 minute off:

A.
500m Row
Max Handstand Push-Ups

B.
500m Row
Max Rope Climbs

C.
500m Row
Max Knees-to-Elbows

Workout Tip

Row: if you can not row 500m under 2:00 Scale to 400m on the rower, You should have 1 minute of work after the row.

Handstand Push-Ups: scale to Dumbell press at a load that you can complete 10 repetitions each time you pick up the dumbbells.

Rope Climbs: if you do not have access to a rope or cannot perform rope climbs scale to strict ring rows or barbell rows.

Knees to elbows: scale to sit-ups if we can not complete knees to elbows

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Tuesday 01.15.19

Warm-Up

A) 12-9-6, with a light kettlebell:

Windmill
Sumo Deadlift High Pull (SDHP)

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 Seconds
10 Calorie Bike
– Rest 30 Seconds

Strength

EMOM x 12 minutes:

1 Power Snatch From Floor
1 Overhead Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the snatch, 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 overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then descend into an overhead squat.

Workout

3 Rounds:

14 Kettlebell Swings
200M Run

Then,

3 Rounds:

14 Ball Slams
200m Run

Note: no rest from the first 3 rounds to the second 3 rounds.

RX+:70#/53#
RX: 53#/35#
AX: 35#/26#

Workout Tip

Kettlebell Swings: choose a height you feel comfortable.

Ball Slams: you should choose a weight that you can complete in 14 consecutive repetitions.

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Tuesday 01.15.19

Warm-Up

A) 12-9-6, with a light kettlebell:

Windmill
Sumo Deadlift High Pull (SDHP)

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Overhead Squats
– Rest 30 Seconds
10 Calorie Bike
– Rest 30 Seconds

Strength

EMOM x 12 minutes:

1 Power Snatch From Floor
1 Overhead Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your technique is not there yet with the snatch, 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 overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then descend into an overhead squat.

Workout

3 Rounds:

14 Kettlebell Swings
200M Run

Then,

3 Rounds:

14 Ball Slams
200m Run

Note: no rest from the first 3 rounds to the second 3 rounds.

RX+:70#/53#
RX: 53#/35#
AX: 35#/26#

Workout Tip

Kettlebell Swings: choose a height you feel comfortable.

Ball Slams: you should choose a weight that you can complete in 14 consecutive repetitions.

Continue ReadingNo Comments

Monday 06.18.18

Warm-Up

A) 4 Rounds:

5 Hand-Release Push-Ups
4 Box Jumps
20 sec Rest
3 Strict Pull-Ups
20yd Sprint
20 sec Rest

B) For completion, 5 min AMRAP:

4 Kettlebell Windmill, each arm (stay light)
45 seconds Plank Hold

Strength

Deadlift

A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective – match your reps in sets A and B

– Rest 2 Min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Dips

4 sets x 2 reps from fail

Tempo 2:1:2 (2 sec up, 1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

For Time:

100 Wall Balls 20/14
150 Double-Unders
20 Power Snatches 135/95

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Monday 06.18.18

Warm-Up

A) 4 Rounds:

5 Hand-Release Push-Ups
4 Box Jumps
20 sec Rest
3 Strict Pull-Ups
20yd Sprint
20 sec Rest

B) For completion, 5 min AMRAP:

4 Kettlebell Windmill, each arm (stay light)
45 seconds Plank Hold

Strength

Deadlift

A) 2 sets x 6 reps @ 70% of Heavy Single (or +10lbs previous session)
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective – match your reps in sets A and B

– Rest 2 Min between sets

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

Dips

4 sets x 2 reps from fail

Tempo 2:1:2 (2 sec up, 1 sec hold, 2 sec down)

– Rest 90 sec between sets

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop.

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

For Time:

100 Wall Balls 20/14
150 Double-Unders
20 Power Snatches 135/95

Continue ReadingNo Comments