KETTLEBELL WOD 2.28.11

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)

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

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

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 )

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

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

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.

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

box jump
OH swing
spidy pushup
clean from ground
ab mat situp

20,15,10,5

m24
w16

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

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

2/10/11

Kettlebell 300

50 lunge pass
50 clean
50 swing
50 sdhp
50 a.t.w
50 oh swing

M24
W16

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

400m run
30 swings
15 burpee

5rds

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

2/3/11

60 double unders

30 cleans
30 lunge
30 press X2
30 swing

60 double unders

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

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!