warmup:
dynamic
45 secs to complete 1 american swing
and 1 burpee...45 secs to complete 2
american swings and 2 burpees...up until
9 swings and 9 burpees. clock keeps running.
WOD 1:
1 minute single bell clean and jerk, each arm
1 minute rest
3 rounds
move up in weight each round
WOD 2:
3 wall walks
3 tgu's
3 spider man walks on the parallets
1 150m prowler run
15 minute amrap
Wednesday, November 30, 2011
Monday, November 28, 2011
KETTLEBELL UNDERGORUND WOD 11.28.11
warmup:
dynamic
bell walks
lateral band walks
lateral walking swings
200m run
x2
WOD 1:
work to 3 rep max for dual bell front squat
by doing 9-7-5 as a precursor
do the same for single arm bottom's up press
WOD 2:
tabata
3 rounds
stone to shoulder
burpee
stone deadlift
score is total reps
dynamic
bell walks
lateral band walks
lateral walking swings
200m run
x2
WOD 1:
work to 3 rep max for dual bell front squat
by doing 9-7-5 as a precursor
do the same for single arm bottom's up press
WOD 2:
tabata
3 rounds
stone to shoulder
burpee
stone deadlift
score is total reps
Monday, November 21, 2011
KETTLEBELL UNDERGROUND WOD 11.21.11
warmup:
partner medball work
10 chest passes
10 overhead throws
10 forward rotations, each side
10 backwards rotations, each side
20 overhead throws from the ground
10 explosions
2 rounds
WOD:
650m run
15 burpees
35 russians
250m run
15 burpees
35 russians
650m run
2 rounds
35 minute cap
w 32k
m 48k
partner medball work
10 chest passes
10 overhead throws
10 forward rotations, each side
10 backwards rotations, each side
20 overhead throws from the ground
10 explosions
2 rounds
WOD:
650m run
15 burpees
35 russians
250m run
15 burpees
35 russians
650m run
2 rounds
35 minute cap
w 32k
m 48k
Friday, November 18, 2011
KETTLEBELL UNDERGROUND WOD 11.18.11
warmup:
dynamic
WOD 1:
kettlebell complex
power clean
front squat
swing to clean
snatch
thruster
1 rep through all the movements
2 reps...
3 reps...
all with one arm, then the other arm
this equals 1 round
3 rounds total
move up in weight each round
WOD 2:
3 box jumps/push ups
6 american swings
9 air squats
amrap for 2 minutes
rest for 1 minute
4 rounds total
your score is your total reps
Wednesday, November 16, 2011
KETTLEBELL UNDERGROUND WOD 11.16.11
warmup:
dynamic
WOD 1:
partner wod
50 oh medball throws (total)
15 burpee box jumps (total)
40 ohmt
12 bbj
30
9
20
6
10
3
WOD 2:
max pullups
farmer's walk
10 minute amrap
w 24k's
m 32k's
WOD 3:
9 kb snatch (total)
6 in & outs
6 minute amrap
w 16k
m 24k
Monday, November 14, 2011
KETTLEBELL UNDERGROUND WOD 11.14.11
warmup:
kb lunges
back roll broad jumps
bear crawl
rabbit
8 kb deadlifts
8 goblet squats
8 russians
8 single leg dead lifts, each side
8 goblet squats
8 single arm swings, each arm
8 power cleans, each side
8 front squats w/bell in the rack, each side
8 hang cleans, each arm
kb hang clean to lunge:
5/5
4/4
3/3
3/3
go up in weight each set
WOD:
12 minute amrap
12 dual kb push press
seated sled pull
200m sandbag run
12 kb situps
kb lunges
back roll broad jumps
bear crawl
rabbit
8 kb deadlifts
8 goblet squats
8 russians
8 single leg dead lifts, each side
8 goblet squats
8 single arm swings, each arm
8 power cleans, each side
8 front squats w/bell in the rack, each side
8 hang cleans, each arm
kb hang clean to lunge:
5/5
4/4
3/3
3/3
go up in weight each set
WOD:
12 minute amrap
12 dual kb push press
seated sled pull
200m sandbag run
12 kb situps
Saturday, November 12, 2011
KETTLEBELL UNDERGROUND WOD 11.11.11
WOD
3 stations
3 mins of work at each station
1 min rest between stations
2 rounds
moving stones
kb snatch to gladiator get-down to turkish getup (repeat...)
prowler runs
3 stations
3 mins of work at each station
1 min rest between stations
2 rounds
moving stones
kb snatch to gladiator get-down to turkish getup (repeat...)
prowler runs
Wednesday, November 9, 2011
KETTLEBELL UNDERGROUND WOD 11.9.11
WOD 1:
3 ring dips
4 dual hang cleans
5 dual front squats
10 rounds
20 minute cap
WOD 2:
30 secs work, 30 secs rest
x3 at each station
L sit
dual bell overhead walk
bar hang
Monday, November 7, 2011
KETTLEBELL UNDERGROUND WOD 11.7.11
warmup:
medball mashup
dynamic
tgus/arm bars/gladiator get downs
WOD 1:
dual bells
3 press - 3 push press - 4 push jerks
2 p - 3 pp - 3 pj
1 p - 2 pp - 3 pj
2 rounds
you can only put the bells down in between rounds.
if you put the bells down at any other time you
must perform 5 burpee broad jumps to buy back in.
WOD 2:
200m dual bell farmer's walk
400m run (no bells)
200m dual bell farmer's walk
w 24's
m 32's
medball mashup
dynamic
tgus/arm bars/gladiator get downs
WOD 1:
dual bells
3 press - 3 push press - 4 push jerks
2 p - 3 pp - 3 pj
1 p - 2 pp - 3 pj
2 rounds
you can only put the bells down in between rounds.
if you put the bells down at any other time you
must perform 5 burpee broad jumps to buy back in.
WOD 2:
200m dual bell farmer's walk
400m run (no bells)
200m dual bell farmer's walk
w 24's
m 32's
Friday, November 4, 2011
KETTLEBELL UNDERGROUND WOD 11.4.11
WOD 1:
30 secs work, 30 secs rest
2 hand catch release
hot potato squat
figure 8
x2
h2h
figure 8 to uppercut
wall ball
x3
-------
600m run
-------
WOD 2:
15 reps of all movements
snatch to lunge
ring rows
jerk
hollow rocks
squat clean
2 rounds
30 secs work, 30 secs rest
2 hand catch release
hot potato squat
figure 8
x2
h2h
figure 8 to uppercut
wall ball
x3
-------
600m run
-------
WOD 2:
15 reps of all movements
snatch to lunge
ring rows
jerk
hollow rocks
squat clean
2 rounds
Wednesday, November 2, 2011
KETTLEBELL UNDERGROUND WOD 11.2.11
warmup:
dynamic
kb walks
3 plyo pushups
3 box jumps
1 tgu
x3
WOD 1
5-4-3-2-1
kb push press, r/l
no more than 30 secs rest between sets
go heavy
WOD 2
5 dual kb sumo deadlift
1-2-3-4-5 pushups/wall walks
5 knee to elbow
5 rounds
w 24's
m 32's
ex.
5 sdl
1 pushup, 1 wall walk, 1 pushup
5 kte
5 sdl
2 pushups, 2 wall walks, 2 pushups
5 kte
and so on...
dynamic
kb walks
3 plyo pushups
3 box jumps
1 tgu
x3
WOD 1
5-4-3-2-1
kb push press, r/l
no more than 30 secs rest between sets
go heavy
WOD 2
5 dual kb sumo deadlift
1-2-3-4-5 pushups/wall walks
5 knee to elbow
5 rounds
w 24's
m 32's
ex.
5 sdl
1 pushup, 1 wall walk, 1 pushup
5 kte
5 sdl
2 pushups, 2 wall walks, 2 pushups
5 kte
and so on...
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