warmup:
200m run
--------
in & out
pushup
dip
1-1-1
2-2-2
3-3-3
bottoms-up clean 8/8
figure 8 to uppercut 6/6
2 rounds
--------
15 stone lifts
---------
WOD
5 jumping muscle-ups
10 americans
15 situps
run (50 yards, 100y, 150y, 200y)
4 rounds
it's a sprint
w 16
m 24
Friday, September 30, 2011
Wednesday, September 28, 2011
KETTLEBELL UNDERGROUND WOD 9.28.11
warmup:
600m run
3 wall walk
15 kb wall ball
x2
-------------------
4 tgus/1 arm bar
3 tgus/2 arm bars
2 tgus/3 arm bars
1 tgu/4 arm bars
10 mins to complete
numbers are totals
WOD 1:
5x5
dual kb floor press
go heavy
60-90 secs rest in between sets
WOD 2:
partner wod
10 sandbag deadlifts
10 keg presses
10 oh med ball throws (each)
prowler run
10 minute amrap
600m run
3 wall walk
15 kb wall ball
x2
-------------------
4 tgus/1 arm bar
3 tgus/2 arm bars
2 tgus/3 arm bars
1 tgu/4 arm bars
10 mins to complete
numbers are totals
WOD 1:
5x5
dual kb floor press
go heavy
60-90 secs rest in between sets
WOD 2:
partner wod
10 sandbag deadlifts
10 keg presses
10 oh med ball throws (each)
prowler run
10 minute amrap
Monday, September 26, 2011
KETTLEBELL UNDERGROUND WOD 9.26.11
warmup:
dynamic
1000m run
ladder runs
WOD
1 snatch r/l
1 in & out
1 box jump
2 snatch r/l
2 in & out
2 box jump
3, 4, 5...
20 minute "amrap"
w: 12k, 20"
m: 16k, 24"
Friday, September 23, 2011
KETTLEBELL UNDERGROUND WOD 9.23.11
warmup:
dynamic
partner med ball work:
10 chest passes, on knees
10 oh throws, on knees
10 oh throws, lying down
x2
hollow rocks
supermans
WOD 1:
2-4-6-8-10-12-14-12-10-8-6-4-2
russian swings
kb situps
also: do 3 tgu's to start and finish,
plus 5 tgu's before your set of 14
WOD 2:
team wod
SLED PULL MANIA
Wednesday, September 21, 2011
KETTLEBELL UNDERGROUND WOD 9.21.11
warmup:
200m run
3 wall walks
monkey bars
x2
1-2-3-4-5-4-3-2-1
squats
burpees
WOD
20 dual kb squat cleans
15 pushups
10 pullups
3 rounds
w 12's
m 16's
extra credit
4 minutes of tabata
1 minute each of:
2 hand catch release
h2h
sa catch release, right
sa catch release, left
w 12
m 16
200m run
3 wall walks
monkey bars
x2
1-2-3-4-5-4-3-2-1
squats
burpees
WOD
20 dual kb squat cleans
15 pushups
10 pullups
3 rounds
w 12's
m 16's
extra credit
4 minutes of tabata
1 minute each of:
2 hand catch release
h2h
sa catch release, right
sa catch release, left
w 12
m 16
Monday, September 19, 2011
KETTLEBELL UNDERGROUND WOD 9.19.11
warmup:
600m run
pushups: 4 mix, 3 close, 3 reverse
10 jumping ring dips
3 tgu's
x2
WOD:
6 alt press, total
6 push press, dual bell
6 burpees
100 yard dual bell farmer's walk
5 rounds
rest as necessary in between rounds
20 minute cap
600m run
pushups: 4 mix, 3 close, 3 reverse
10 jumping ring dips
3 tgu's
x2
WOD:
6 alt press, total
6 push press, dual bell
6 burpees
100 yard dual bell farmer's walk
5 rounds
rest as necessary in between rounds
20 minute cap
Friday, September 16, 2011
KETTLEBELL UNDERGROUND WOD 9.16.11
warmup:
ladder runs
shuttle runs
3 straight over unders x3
3 sideways over unders x3
WOD
2 minutes body weight squat tabata
hold a kb in the down position for your 10 seconds of rest
200m sprint
another 2 minutes of squat tabata
200m sprint
2 minutes of snatch tabata
bell can be on the ground for your 10 seconds of rest
200m sprint
another 2 minutes of snatch tabata
200m sprint
w 12
m 16
ladder runs
shuttle runs
3 straight over unders x3
3 sideways over unders x3
WOD
2 minutes body weight squat tabata
hold a kb in the down position for your 10 seconds of rest
200m sprint
another 2 minutes of squat tabata
200m sprint
2 minutes of snatch tabata
bell can be on the ground for your 10 seconds of rest
200m sprint
another 2 minutes of snatch tabata
200m sprint
w 12
m 16
Wednesday, September 14, 2011
KETTLEBELL UNDERGROUND WOD 9.14.11
warmup:
100 yard body weight walking lunge
10 horn squat
10 romanian dead lift
5/5 clean and jerk, from the ground
x2
WOD 1:
sumo dead lift
7 sets x 3 reps
first two sets are warmup,
then go as heavy as possible.
hold two bells in one hand if necessary.
WOD 2:
50 foot sled pull
30 russians
10 ring rows, feet on box
5 rounds or 20 minute cap
w 24
m 32
100 yard body weight walking lunge
10 horn squat
10 romanian dead lift
5/5 clean and jerk, from the ground
x2
WOD 1:
sumo dead lift
7 sets x 3 reps
first two sets are warmup,
then go as heavy as possible.
hold two bells in one hand if necessary.
WOD 2:
50 foot sled pull
30 russians
10 ring rows, feet on box
5 rounds or 20 minute cap
w 24
m 32
Friday, September 9, 2011
KETTLEBELL UNDERGROUND WOD 9.9.11
warmup:
10 kb horn squat
5 single leg dead lift, both legs
10 pushups (5 close, 5 explosive)
25 h2h
x2
3, 2, 1 tgu's
total reps
WOD 1:
kettlebell complex
5 single arm swing to high pull
3 snatch to thruster
do all on one arm, then the other
this equals 1 round
5 rounds, approx 90 secs rest in between rounds
go up in weight each round
nft, 15 minute cap
WOD 2:
partner wod
10-9-8-7-6-5-4-3-2-1
pullups
dual kb hold in the rack position
do one burpee every time you or your partner comes off the bar
or the bells touch the ground
w 16
m 24
15 minute cap
ex: monica holds two 16k bells in the rack position, while cassie does 10 pullups.
when cassie is done with her pullups then monica hands her the bells and cassie
gets them in the rack position while monica does her 10 pullups. they hand over bells, do 9-9, 8-8 etc...don't forget to do your penalty burpees.
10 kb horn squat
5 single leg dead lift, both legs
10 pushups (5 close, 5 explosive)
25 h2h
x2
3, 2, 1 tgu's
total reps
WOD 1:
kettlebell complex
5 single arm swing to high pull
3 snatch to thruster
do all on one arm, then the other
this equals 1 round
5 rounds, approx 90 secs rest in between rounds
go up in weight each round
nft, 15 minute cap
WOD 2:
partner wod
10-9-8-7-6-5-4-3-2-1
pullups
dual kb hold in the rack position
do one burpee every time you or your partner comes off the bar
or the bells touch the ground
w 16
m 24
15 minute cap
ex: monica holds two 16k bells in the rack position, while cassie does 10 pullups.
when cassie is done with her pullups then monica hands her the bells and cassie
gets them in the rack position while monica does her 10 pullups. they hand over bells, do 9-9, 8-8 etc...don't forget to do your penalty burpees.
Wednesday, September 7, 2011
KETTLEBELL UNDERGROUND WOD 9.7.11
warmup:
250m run
90 ft bear crawl
60 ft lunge
partner med ball work
20 total wall balls
20 total oh throws
20 total rotational throws
x2
30 second plank
30 second handstand hold
30 second plank
5 two hand release and catch
5 rounds
go up in weight and/or height
WOD
7 russians
7 in & out
7 pullups
5 rounds
w 24
m 32
extra credit
4 minutes of tabata situps
250m run
90 ft bear crawl
60 ft lunge
partner med ball work
20 total wall balls
20 total oh throws
20 total rotational throws
x2
30 second plank
30 second handstand hold
30 second plank
5 two hand release and catch
5 rounds
go up in weight and/or height
WOD
7 russians
7 in & out
7 pullups
5 rounds
w 24
m 32
extra credit
4 minutes of tabata situps
Friday, September 2, 2011
KETTLEBELL UNDERGROUND WOD 9.2.11
warmup:
600m run
--------
6 over/under
6 kb wall ball
50 rope undulations: dual/alt
x2
turkish get-ups
3-2-1 (total reps)
increase load, but don't max out
WOD 1:
snatch and hold overhead for 4 seconds, repeat, repeat...
go for one minute on one arm, then one minute on the other
take 1 minute rest.
then increase load and snatch and hold overhead for 6 seconds...
one minute for one arm, then one minute for the other arm
one minute rest
increase load and do the same thing but this time hold for 8 seconds
w: 12, 14, 16
m: 16, 20, 24
WOD 2:
8 minute amrap
5 kb sdlhp
5 ring dips
w 24
m 32
600m run
--------
6 over/under
6 kb wall ball
50 rope undulations: dual/alt
x2
turkish get-ups
3-2-1 (total reps)
increase load, but don't max out
WOD 1:
snatch and hold overhead for 4 seconds, repeat, repeat...
go for one minute on one arm, then one minute on the other
take 1 minute rest.
then increase load and snatch and hold overhead for 6 seconds...
one minute for one arm, then one minute for the other arm
one minute rest
increase load and do the same thing but this time hold for 8 seconds
w: 12, 14, 16
m: 16, 20, 24
WOD 2:
8 minute amrap
5 kb sdlhp
5 ring dips
w 24
m 32