Warm-Up 400m Run 400m Row 20 Russian Swings 20 Air Squats 20 Ring Rows 400m Run 400m Row Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 12 Minute Clock 2000m Row Then, max rounds: 6 Strict Pull-Ups 12 Kettlebell Swings, 53#/35# 24 Air Squats – 3 …
Tag Archives: Kettlebell Swing
Thursday 05.06.21
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Thursday 05.06.21
Warm-Up 13 Rounds: 6 Step Ups 16 Wall Balls 16 Russian Swings Strength 4 sets each: 1 Clean High Pull 2 Power Clean 3 Front Squats Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 …
Monday 05.03.21
Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Monday 05.03.21
Warm-Up 50 Jumping Jacks 50 High Knees 16 Sit-Ups 16 Air Squat 8 Dumbbell Hang Snatches, Right 8 Dumbbell Hang Snatches, Left Strength 4 sets: 1 Snatch High Pull 2 Power Snatches 3 Overhead Squats Note: you should work with a weight that you could power snatch for a double with good mechanics. We are …
Wednesday 04.21.21
Warm-Up 3 Rounds: 200m Run 10 Air Squats 5 Wall Balls 10 Russian Swings 5 American Swings Strength Back Squats 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE of 9 for 3 repetitions …
Wednesday 04.21.21
Warm-Up 3 Rounds: 200m Run 10 Air Squats 5 Wall Balls 10 Russian Swings 5 American Swings Strength Back Squats 3 Reps @ RPE 5 3 Reps @ RPE 6 3 Reps @ RPE 7 3 Reps @ RPE 8 3 Reps @ RPE 9×1 Objective: build to an RPE of 9 for 3 repetitions …
Saturday 04.17.21
Warm-Up 1 Round: 20 Step-Ups 10 Front Squats, with an empty bar 20 Russian Swings 10 Overhead Squats, with an empty bar 20 Box Jumps 10 Squat Snatches, with an empty bar Strength Squat Snatch 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the 2 squat …
Saturday 04.17.21
Warm-Up 1 Round: 20 Step-Ups 10 Front Squats, with an empty bar 20 Russian Swings 10 Overhead Squats, with an empty bar 20 Box Jumps 10 Squat Snatches, with an empty bar Strength Squat Snatch 2 @ RPE5 2 @ RPE6 2 @ RPE7x3 Objective: Build to an RPE of 7 for the 2 squat …
Monday 04.12.21
Warm-Up 3 Rounds: 200m Run 10 Empty Bar Romanian Deadlifts 5 Kettlebell Swings Strength Deadlift 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Deadlift for 2 sets. We are using the RPE chart to regulate …
Sunday 04.11.21
Warm-Up 2 Rounds: 200m Run 200m Row 20 Sit-Ups 20 Russian Swings Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A 0:00-9:59 800m Run 40 Kettlebell Swings, 53#/35# 10:00-19:59 800m Row 40 Push Presses, 95#/65# 20:00-29:59 80 Sit-Ups 40 Calorie Bike Variation B 0:00-9:59 800m Run 40 …
Monday 04.12.21
Warm-Up 3 Rounds: 200m Run 10 Empty Bar Romanian Deadlifts 5 Kettlebell Swings Strength Deadlift 3 Reps @ RPE5 3 Reps @ RPE6 3 Reps @ RPE7 3 Reps @ RPE8x2 Objective: build to an RPE of 8 for 3 repetitions in the Deadlift for 2 sets. We are using the RPE chart to regulate …