warmup:
dynamic
400m run with medball
30 medball two-steps (x2)
30 medball russian twists (x2)
15 medball table tops (x2)
kb walks
WOD 1
30 snatches (total)
20 pushups
400m run
3 rounds
WOD 2
5-5-5-5-5
dual kb deadlift (bodyweight +)
knee to elbow or toe to bar
(example: do 5 deadlifts then immediately do 5 kte/ttb, rest for 30-45 seconds, then do another round of deadlifts and bar work until you have completed 5 rounds)
Monday, February 28, 2011
Friday, February 25, 2011
KETTLEBELL WOD 2.25.11
warmup:
dynamic
walks
WOD 1
7-6-5-4-3-2-1, single bell
deadlift
power clean
front squat with bell in the rack position
push press
800m run
repeat 7-6-5-4-3-2-1 series
(example: do 7 deadlifts, then 7 power cleans, 7 squats, 7 push presses; 6 dl's, 6 cleans, 6 squats, 6 presses and so on down to 1 rep for each movement. then run, then repeat the bell series and call time like you mean it!)
WOD 2
10 minute amrap
12 dual kb russian swings
1 shuttle run
12 in & outs
dynamic
walks
WOD 1
7-6-5-4-3-2-1, single bell
deadlift
power clean
front squat with bell in the rack position
push press
800m run
repeat 7-6-5-4-3-2-1 series
(example: do 7 deadlifts, then 7 power cleans, 7 squats, 7 push presses; 6 dl's, 6 cleans, 6 squats, 6 presses and so on down to 1 rep for each movement. then run, then repeat the bell series and call time like you mean it!)
WOD 2
10 minute amrap
12 dual kb russian swings
1 shuttle run
12 in & outs
Thursday, February 24, 2011
2/24/11
OH Swing 1,2,3...10
SDHP 10,10,10....10
--------
3min Clean and Jerk
Long cycle, 1 hand switch only! (rest in rack position if needed)
--------
21-15-9
Fig 8's
Power Swing
SDHP 10,10,10....10
--------
3min Clean and Jerk
Long cycle, 1 hand switch only! (rest in rack position if needed)
--------
21-15-9
Fig 8's
Power Swing
Wednesday, February 23, 2011
KETTLEBELL WOD 2.23.11
warmup:
dynamic
walks
WOD 1
45 seconds of work
15 seconds of rest
rotate stations after each minute
3 rounds
med ball overhead throws
rope climb
clean and press (from the ground/switch hands every rep)
--- 2 minutes of rest ---
WOD 2
50 air squats
100m farmer's walk with bells suitcase style ( w/24, m/32 )
40 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
30 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )
20 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
10 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )
dynamic
walks
WOD 1
45 seconds of work
15 seconds of rest
rotate stations after each minute
3 rounds
med ball overhead throws
rope climb
clean and press (from the ground/switch hands every rep)
--- 2 minutes of rest ---
WOD 2
50 air squats
100m farmer's walk with bells suitcase style ( w/24, m/32 )
40 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
30 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )
20 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
10 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )
Monday, February 21, 2011
KETTLEBELL WOD 2.21.11
dynamic warmup
WOD 1
12 american swings
3 burpees
6 minute amrap
--- 1 minute rest followed by ---
WOD 2
4 minutes of tabata
box jumps
kb deadlift ( 3/4 bodyweight )
--- 4 minutes of rest followed by ---
WOD 3
10 dual kb squat cleans ( 1/2 bodyweight )
5 wall walks
3 rounds
WOD 1
12 american swings
3 burpees
6 minute amrap
--- 1 minute rest followed by ---
WOD 2
4 minutes of tabata
box jumps
kb deadlift ( 3/4 bodyweight )
--- 4 minutes of rest followed by ---
WOD 3
10 dual kb squat cleans ( 1/2 bodyweight )
5 wall walks
3 rounds
Friday, February 18, 2011
KETTLEBELL WOD 2.18.11
warmup:
dynamic
400m run
FUN FRIDAY FIVE STATION WOD
five stations.
work continuously for 90 seconds
then rest for 30 seconds before beginning
work at the next station.
3 full rounds
dual kb box stepups
burpee situps
rope undulations
sled run
400m run
dynamic
400m run
FUN FRIDAY FIVE STATION WOD
five stations.
work continuously for 90 seconds
then rest for 30 seconds before beginning
work at the next station.
3 full rounds
dual kb box stepups
burpee situps
rope undulations
sled run
400m run
Thursday, February 17, 2011
2/17/11
3000lbs
+
800m run
the rules: 3000lbs )in total weight)are lifted from ground to overhead in 4 stations throughout the adventure of a 800m journey.
the weight selected determines the amount of reps needed to complete the 3000 goal.
Wednesday, February 16, 2011
KETTLEBELL WOD 2.16.11
warmup:
dynamic
400m run
kb walks
WOD 1:
3 clean & press/jerk (cleans are from the ground)
6 pushups
9 air squats
10 minute amrap
WOD 2:
dual kb floor press (no more than 45 seconds rest between sets)
5-5-3-3-2-1
dynamic
400m run
kb walks
WOD 1:
3 clean & press/jerk (cleans are from the ground)
6 pushups
9 air squats
10 minute amrap
WOD 2:
dual kb floor press (no more than 45 seconds rest between sets)
5-5-3-3-2-1
Tuesday, February 15, 2011
Monday, February 14, 2011
KETTLEBELL WOD 2.14.11
warmup:
dynamic
650m run
WOD 1
250m run
30 snatches (total)
250m run
30 pullups
250m run
30 snatches
250m run
WOD 2
partner med ball medley
dynamic
650m run
WOD 1
250m run
30 snatches (total)
250m run
30 pullups
250m run
30 snatches
250m run
WOD 2
partner med ball medley
Saturday, February 12, 2011
KETTLELBELL WOD 02/11/11
wod 1
on the min every min for ten mins.
5 kettlebell snatch total
3 in and outs
1 wall walk
wod 2
30 dual kettlebell clean and jerk
for time
on the min every min for ten mins.
5 kettlebell snatch total
3 in and outs
1 wall walk
wod 2
30 dual kettlebell clean and jerk
for time
Thursday, February 10, 2011
Wednesday, February 9, 2011
KETTLEBELL WOD 2.9.11
warmup:
dynamic
3 minutes of jump rope
WOD 1 18 minute cap
jump rope: 100 double unders or 300 singles (3 minute cap)
50 russian swings
25 deck situps
50 russians
25 decks
50 russians
jump rope: 100 or 300
WOD 2
partner med ball medley
dynamic
3 minutes of jump rope
WOD 1 18 minute cap
jump rope: 100 double unders or 300 singles (3 minute cap)
50 russian swings
25 deck situps
50 russians
25 decks
50 russians
jump rope: 100 or 300
WOD 2
partner med ball medley
Monday, February 7, 2011
KETTLEBELL WOD 2.7.11
warmup:
dynamic
walks
WOD 1:
21 squat cleans
3 shuttle runs
15 sq. cl.
6 sr
9 sq. cl.
9 sr
WOD 2:
5 hot potato squats (3 potatoes, 1 squat)
15 med ball situps (situp with the ball and leave it between your legs then go back down without the ball and then situp again to grab the ball: that's 1 rep)
5 rounds
dynamic
walks
WOD 1:
21 squat cleans
3 shuttle runs
15 sq. cl.
6 sr
9 sq. cl.
9 sr
WOD 2:
5 hot potato squats (3 potatoes, 1 squat)
15 med ball situps (situp with the ball and leave it between your legs then go back down without the ball and then situp again to grab the ball: that's 1 rep)
5 rounds
Thursday, February 3, 2011
Wednesday, February 2, 2011
KETTLEBELL GROUNDHOG DAY WOD 2.2.11
warmup:
dynamic
walks
WOD 1
3 perfect pushups
5 two handed mountain climbers
7 american swings
x3
25 box jumps
3/5/7
x3
25 box jumps
3/5/7
x3
WOD 2
partner wod
30 overhead med ball throws (total)
turkish getups 5, 4, 3, 2, 1 (total for each person by round)
5 rounds
dynamic
walks
WOD 1
3 perfect pushups
5 two handed mountain climbers
7 american swings
x3
25 box jumps
3/5/7
x3
25 box jumps
3/5/7
x3
WOD 2
partner wod
30 overhead med ball throws (total)
turkish getups 5, 4, 3, 2, 1 (total for each person by round)
5 rounds
Tuesday, February 1, 2011
Girevoy Sport
Clean and Jerk
LONG CYCLE
for reps
10min
*switch hands as need be, you can rest in the rack position or with bell over head, the only time 2 hands can touch the bell is in the moment during hand switches. the bell touches the ground -only as a last resort!