KETTLEBELL WOD 6.29.11

warmup WOD:

600m run
6 tgu right
400m run
6 tgu left
200m run


WOD 1:

21-15-9

kb squat clean
pushups
single arm weighted situp

12 minute cap

w16
m24


WOD 2:

5-10-15-20-15-10-5

single arm swings (each side)
followed by american swings.
30 secs rest between sets.

example:
5 sa swings left, 5 sa swings right, 5 americans using the 32k.
30 secs rest.
10 left, 10 right, 10 americans using the 24k.
rest.
15, 15, 15 using the 20k.
rest.
20, 20, 20 using the 16k.
rest.
then back down the ladder ending with
5, 5, 5 using the 32k.

10 minute cap.

6/28/11

1 Snatch, 1 Clean and Jerk, 2 Amer. Swing
2 Snatch, 2 Clean and Jerk, 4 Amer. Swing
3,3,6
4,4,8... (continue in this manner until)
10,10,20

M20, 24
W16,20

KETTLEBELL WOD

warmup WOD:

100 foot walk: rack, then overhead
50 foot walking lunge with bell

one arm, then the other


warmup WOD:

25 single arm swings, each arm
50 russians
25 push press, each arm


WOD

5, 4, 4, 3, 3, 2, 1: dual bell alt. strict press (numbers are for each arm)
5, 4, 4, 3, 2, 1: dual bell push press
5, 4, 3, 2, 1: single arm push jerk

try to move up in weight as you progress through the rounds
take approx. 30-45 secs rest in between sets

KETTLEBELL WOD 6.24.11

warmup:

600m run

10 dual kb clean, press and squat
10 v pushups
3/3 tgu's
x2

600m run


WOD 1

tabata

figure 8 to uppercut
pushups

8 minutes

w12
m16


WOD 2

10 minute amrap

3 burpees
5 pullups
7 americans

w16
m24

6/23/11

3/3 TGU
10/10 Halo
15 2-handed clean
20 Ab mat situps

x3

6/21/11

THE VIKING CHALLENGE


complete 17 snatch in under 36seconds, then rest for 36 seconds. this is a round. complete as many as you can without failing to complete reps in the allotted time for up to 36 rounds.

m16
w12

KETTLEBELL WOD 6.20.11

warmup:

5 wide pushups
5 close pushups
10 close pullups
10 commando pullups
50 foot (each side) walking lunge with bell in the rack
600m run


WOD 1

100 foot sprint
50 foot farmers walk (dual bells suitcase style)

6 rounds

w24
m32


WOD 2

snatch to
overhead squat to
thruster

each side, complete all three movements without putting the bell down

10 minute running clock to find your max load

KETTLEBELL WOD 6.17.11

warmup:

20 russians
10 single arm swings, each side
10 squat cleans
200m run
10 second arm bar into a tgu, 3 each arm switching sides each rep

2 rounds


WOD

20 minute amrap

14 dual kb alternating press
14 dual kb alternating clean

60 seconds rest

7 dual kb front squat
7/7 dual kb wind mill

60 seconds rest

7 dual kb snatch
14 dual kb alternating floor press

60 seconds rest

6/16/11

100 OH Swings
90 Squat
80 Snatch
70 Sit-up
60 Clean
50 Lunge

M16
W12

(if single arm technique- divide reps into each arm)

KETTLEBELL WOD 6.15.11

WOD 1

8 squat jumps
8 ring rows
8 weighted situps

4 rds


WOD 2

dual kb sumo deadlift
pushups

10-2
8-4
6-6
4-8
2-10


WOD 3

single arm russian swings
7 sets, 3/3
move up in weight to end super heavy

example: 16, 20, 24, 24, 32, 32, 48

6/14/11

C & J

3min
2min
1min (1min rest in between, move up in weight each set)

--------------------------

200m run
200m run W/ Bell
20 2-handed clean
x2

M20k
W14K

KETTLEBELL WOD 6.13.11

WOD 1

200m run
6 tgus

3 rounds, move up in weight each round

DYNAMIC

WOD 2

dual kb front squats
5-4-3-3-2-2
move up in weight to max load


WOD 3

15-12-9

box jumps
americans
pushups

w16
m24

KETTLEBELL WOD 6.10.11

WOD 1

team wod

25 americans, 16k
15 americans, 24k
10 americans or russians, 32k

totals reps, each team member must do at least 1 rep with each bell

prowler run

3 shuttle runs


3 rounds total



WOD 2

5/5 snatch
100 ft sprint
5 plyo pushups

6 rds

w12
m16

6/9/11

50-40-30-20-10
Double Unders
OH Swings

M24
W16

KETTLEBELL WOD 6.8.11

WOD A

1. 10 bar swings, open and closed positions
2. pushups, 3 each of: diamond, v and plyo
3. 10 bar swings, pull knees up in the closed position
4. 10 bridges on the ground, emphasize hips snapping before feet hit the ground
5. 10 pullups, put steps 1, 3 and 4 together

3 rounds


WOD B

15 toes to bar
25 dual swing to high pull
400m run
15 dual clean and jerk
400m run
25 dual deadlift
15 pushups

w12
m16

6/7/11

1-10 Dolphin Burpees
20-2 R. Swing (even numbers only0

workout reads as such:

1 burpee, 20 swings - 2 burpees, 18 swings ect....

KETTLEBELL WOD 6.6.11

WOD A

21 situps
15 pushups, open extension at the top
9 quick lunge, as opposed to a jump lunge

3 rounds


WOD B

10 (right) ground to overhead
50 ft overhead walk

10 (left) ground to overhead
50 ft overhead walk

2 rounds, up the weight for the second round


WOD C

3 minutes snatch, w12 and m12
1 minute rest
2 minutes snatch, w14 and m16
1 minute rest
1 minute snatch, w16or20 and m24

switch hands as needed and even put the bell down if needed.
focus on technique, and aim for perfect reps.

KETTLEBELL WOD 6.3.11

WOD 1

10 V pullups
10 V pushups
100 foot walk in the rack
100 foot walk overhead
50 foot lunge walk with bell in the suitcase

2 rounds


WOD 2

4 minute tabata

h2h

w: 24
m: 32


WOD 3

kettlebell wall ball

reps: 10-8-6-4-6-8-10
w: 12-16-20-24-20-16-12
m: 16-20-24-32-24-20-16


WOD 4

5 sets of 3/3
clean to press (press holding the bell)

6/2/11

BENCHMARK DAY

"Helen"

400M RUN
21 OH SWINGS
12 PULL-UPS
X3

M24
W16

KETTLEBELL WOD 6.1.11

WOD 1

3 each of these pushups: V, close, bombers
12 jumping lunges
15 toe to bar
3/3 tgu

2 rounds
at your own pace


WOD 2

12 minute amrap

8 americans
8 box jumps
8 pullups (alternate sets of bar/rope)

w: 16k/20"
m: 24k/24"