Dynamic
Warm Up:x3,x2,x1 @AHAP!
A. do x3 reps of 1-6
 1. sa swing (right hand)
 2. sa clean
 3. sa sh to oh
 4. windmill
 5. oh walk 50ft
 6. repeat 1-5 on left hand
B. do x2 reps of 1-6
C. do x1 rep of 1-6

KU WOD: 2xbells
A. 2 sets x5reps @24kg
 1. russian swing
 2. front squat
 3. jerk
B. 3x3 @32kg
 1. russian swing
 2. front squat
 3. jerk
C. 1min max effort @20kg
 1. russian swing
 2. front squat
 3. jerk

KU WOD:
A. x5 reps @65lbs sandbag
 1. sandbag tgu (total reps)
 2. sandbag squat
 3. burpee over sandbag
B. x4 reps 1-3
C. x3 reps 1-3

KU WOD 2.27.13

Dynamic
Warm Up: 2 rds
A. 40ft walking lunge body weight
 1. x1
B. 2xbell clean
 1. x8
C. 2xbell front squat
 1. x4
D. 40ft 2xbell rack carry
 1. x1

KU WOD: 5rds superset A+B, AHAP!
A. 2xbell russian swing
 1. x8
B. 2xbell single leg deadlift
 1.x3 r
 2.x3 l

KU WOD: 9 sets/mins, EMOM start w 50yrd run
SETS: max effort
1. strict press r
2. strict press l
3. push press r
4. push press l
5. push jerk r
6. push jerk l
7. kbell horn squat
8. air squat
9. jumping air squat

KU WOD 2.25.13

Dynamic
Warm Up: 2 rds
A. 2xbell cl and j, mix pushups, box jumps
 1. x9

KU WOD: TGU's
A. 3x2  2r/2l (regular tgu)
 1. 16kg
 2. 24kg
 3. 32kg
B. 2x3 3r/3l (bubtgu--bottom up bell tgu)
 1. ahap
 2. barbell or heaviest bell
C. 3x1 BB tgu and Bell tgu
 1. ahap!

KU WOD:
A. 1min kb russian swings @32/24
-1 min rest

B. 1min kb russian swings @32/24
1min clean and strict press @24/16
-1min rest

C. 1min kb russian
1min clean and strict press
1min air squat
-1min rest

D. 1min swings
1min cl and press
1min air squats
1min situps

KU WOD 2.20.13

Dynamic
Warm Up:
A. Kbell walk down back total 50ft, 2xbells
 1. suit case carrie +3 deadlifts
 2. rack carrie +3 front squats
 3. suit case/overhead +3 windmills
B. TGU +15 sec kbell arm bar stretch
 1. x3 right hand tgu +arm bar
 2. x3 left hand tgu +arm bar

KU WOD: 10mins EMOM
A. kbell strict press, m:2x16kg w:2x12kg
 1. x6 strict press

KU WOD: 5 RDs
A. 2xbells low swing, rope, sa bent over row
 1. x45 low kbell swings, 2xbells
 2. x30 dual hands or x15 heavy rope
 3. x8 single arm bent over row r/l

KU WOD 2.18.13

Dynamic
Warm Up:
A. 4 corner drills
 1. forward run
 2. lateral run
 3. in out lateral
B. 4 rds
 1. x5 kbell clean r/l @16,20,24,32
 2. x3 mix pull ups

KU WOD:
x100 air squats or 5mins of  work
x100 deadlifts @2x16kg or 5mins of work
complete reps or work for time. which ever comes first.

KU WOD: 1 min h2h, 30sec burpee/rope, 30sec rest
5 RDS
1. 1min H2H- flip it, twist it, tap it!
2. x3 burpees+ remaining time of 30sec is finish with power ropes
3. 30sec rest

KU WOD 2.13.13

Dynamic
Warm Up: 2 RDS
A. med ball
1. x10 chest pass
2. x10 oh pass
3. x20 rotational pass
4. x20 situp ovh throw
B. kbell russian swing with rope
1. x15
C. kbell walking lunge
1. forward walking lunge @35ft
2. backward walking lunge @35ft

KU WOD: EMOM 10 MINS
A. repeat once, rest time remaining, start on the min
m: 2x24kg w: 2x16kg
1. x5 front squat
2. x4 sumo dl high pull
3. x3 jump over box 24"

KU WOD: not for time
A. 1x3 (ex: 1set x 3 reps) all right all left
1. 3x single arm swings
2. 3x single arm release catch
3. 3x single arm kbell flip
4. 3x single arm snatch
B. 3x2
1-4
C. 5x1
1-4

KU WOD 2.11.13

Dynamic
WarmUp: 2 Rounds
A. Kbell walks
1. suitcase
2. suitcase/rack r/l l/r
3. rack
4. rack/oh r/l  l/r
B. Bear crawl w kbell
1. 35ft r hand
2. 35ft l hand
C. kbell swing to lunge
1. x15 r lunge
2. x15 l lunge

KU WOD
A,B,A,B,A

A. 90 sec total, 10 sec position holds 2xbells
1. suitcase
2. rack
3. overhead
B. 4 min AMRAP 2xbells
1. x10 russian swings
2. x15 box jumps
3. x20 deadlifts
A. repeat A with out rest
B. repeat B with out rest
A. finish with 90 sec position holds

KU WOD 2.6.13

 Warm Up: 

A. mix grip pushups, bw lunge, kbell horn squat

 1. x10 pu, x20 lunge (total reps), x8 kbell h sq (move up in load each round)

 2. x8, x16, x8

 3. x6, x10, x8

WOD#1 

6 rounds-superset A and B, no more than 60-90sec rest btw sets

A. mix grip TGU (reg/bottom bell up)

 1. x3 total reps 

B. mixed pullups- weighted, CTB, strict, kipping, unbroken, mix grips, chin over the bar

 1. x5 total reps 

WOD#2

Kettlebell Complex for time, squat reps go down by 1, reps run 6 to 1 then done.

m:2x20kg w:2x14kg (3 burpee penalty every time bells touch the ground)

x3 kbell cleans

x3 push press

x6 kbell front squat 

(cleans, push press, are always x3) 

finishing set:

x3

x3

x1

KU WOD 2.4.13

Dynamic warmup

2 Rounds
A. dual kettlebell walks @50 Ft
 1. suitcase
 2. suitcase/rack l/r, r/l
 3. rack
 4. rack/overhead l/r, r/l
 5. overhead
B. (broad jump, backwards bear crawl) x2
 1. x3 broad jumps
 2. backwards bear crawl to start
C. 200 m run

WOD
4 Rounds of 3mins of work, 1min of rest
m:2x24kg w:2x16kg

x3 kbell cleans
x6 kbell sh to oh
x9 air squat

If needed adjust load each round to keep intensity.

Kettlebell walk series @50 Ft.

KU WOD 2.1.2013

Dynamic
200m run

Warm Up
 3 rounds
1. box jump 10,8,6
2. x3 sandbag TGU's m: 90 w: 60
3. sandbag kettlebell walk 35ft R/L
4. x20 H2H


WOD : 4 rounds 

1. x50 rope work
2. x12 hammer strikes
3. prowler run 70ft m: 205 w:165
4. x10 jumping bar MU's

 

KU WOD 1.30.2013

Warm Up
dynamic

2 Rounds
200m run
dual bell rack walk 50ft
30 situp
bell complex 5R 5L, 3R 3L
1. sa deadlift
2. sa cl and j
3. sa front squat
move up in weight each round

WOD
- 3 attempts - fastest time wins!
1. 3 tire flips @375
2. rope prowler pull 35ft @205
3. prowler run 35ft @205
4. sandbag run 50ft @90
5. kettlbell snatch x20 total reps M:20kg W:14kg

   

KU WOD 1.14.13

warmup:

dynamic

30 ropes
10 mix pushups
3 tgu's
x2


WOD 1:

7 dual jerks
15 air squats

3 rds


WOD 2:

10 min amrap

8 2h release catch
5 burpees
1 sandbag tgu/run

KU WOD 1.11.13

WOD 1:

12-9-6

dual box squats.
walk in the rack down and back
do not put the bells down


WOD 2:

6 clean and jerks
yoke walks, heavy

5 rds

KU WOD 1.9.13

warmup:

dynamic
windmills/presses/jerks and walks

15 sa swings, l/r @24
15 2h swings @32

8 sa swings, l/r @32
10 2h swings @48


WOD 1:

3 sa sdlhp
3 power snatch
3 jerks

all left
h2h to all right

3 rds

rest between rds and move up in load to ahap


WOD 2:

10-1 russians @32
10 situps

(10 russians/10 situps, 9 russians/10 situps....1 russian/10 situps)

KU WOD 1.7.12

warmup:

dynamic
200m run

3 dual sumo deadlifts, 32k
5 pushups, mix it up
x5


WOD 1

kb complex

all dual bells

2 cleans
1 squat clean
1 thruster
6 walking lunges with bells in the rack
jerk to overhead walk back

5 rounds
move up in load to go ahap


WOD 2

snatch, 3l/3r
pullups, 6, 5, 4, 3, 2, 1

KU WOD 12.14.12

warmup:

dynamic

deads
swinging walks

horn squats, in a row
3-6-9


WOD 1:

800m run
35 americans
35 situps
25 americans
25 jumping lunges
15 americans
15 burpees

w 16
m 24


WOD 2:


3 mins work
90 secs rest

dual bell holds (farmer, rack, overhead)

sandbag, shoulder to shoulder

russians

every time the bells/bag touch the ground
you owe 3 burpees, to be done during your 90
secs of rest

KU WOD 12.12.12

warmup:

dynamic

50 rope undulations
rope pull
9 vipers/oh walk
x2


WOD 1:

5-4-3-2-1

strict press, l/r
pullups


WOD 2:

dual kb complex

8-7-6-5-4-3-2-1

fronts squats
clean & push press/jerk
lunge

KU WOD 12.10.12

warmup:

dynamic

50 squats
200m run
25 squats
200m run


warmup wod:

30 h2h
3x3 bub clean, l/r
3x3 bub press, l/r

move up in weight each round


WOD:

15 push press, total
30 situps
400m run

4 rds

w 16
m 24

KU WOD 12.7.12

warmup:

dynamic

15 air squats
10 dual swing to high pull
5 hindu pushups
x2


WOD 1:

15-12-9

dual snatch
pushups

w 12
m 16


WOD 2:

600m run
35 americans
35 situps
25 americans
25 walking lunge (no bell)
15 americans
15 burpees

w 16
m 24


WOD 3

50m chain sprint
50m sprint
5 plyo plate pushups (go higher each round)
x4

plank sled pull
dual arm
one arm
other arm

nft

KU WOD 12.5.12

warmup:

dynamic

10 rope undulations, abap
bell walks
20 americans
200m run
x2


WOD 1:

400m run
20 russians, 32k
10 burpees

3 rds


WOD 2:

kb complex
dual bells

clean
front squat
clean to catch the bell by the bell
front squat
clean to jerk

5 rds

16, 18, 20, 22, 24