Warm-Up A) 10 min AMRAP: 200m Row 30 seconds Rest B)6 Rounds: 8 Russian Kettlebell Swings 8 Push-Ups 16 Singles Strength Deadlift 3 sets x 5 reps 1 set x 5 reps *1 Second Pause Deadlift from the floor Objective: build to a weight that is very challenging for one set. Strength Tip Feet are …
Tag Archives: Russian-Kettlebell-swing
Tuesday 08.20.24
Warm-Up A) 3 Rounds: 20 seconds Air Squats 10 seconds rest B) 2 Rounds: 10 Lunges 10 Russian Kettlebell Swings 10 Back Squats, with an empty bar 10 Russian Kettlebell Swings Strength Back Squat 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the …
Friday 08.02.24
Warm-Up A) 4 Rounds, One Round every 2 min: 10 Med Ball Cleans 20lb/14lb 25yd Farmer Carry 53lb/35lb B) 20-18-16-14 Double-Unders Russian Kettlebell Swings Strength Deadlift 3 sets x 5 reps Objective: find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets. …
Wednesday 07.31.24
Warm-Up A) EMOMx12 minutes, alternating: a) 40 Seconds Row b) 10 Dumbbells Strict Press + 10 Knee Raises c) 10 Russian Kettlebell Swings B) 2 Rounds: 15 Seconds Bar Hang 15 Seconds L-Hold 15m Bear Crawl Gymnastic Work EMOMx12 minutes Minute 1: X Pulling Minute 2: X Pushing Pick 1 Pulling and 1 Pushing movement …
Monday 07.29.24
Warm-Up A) 2 Rounds of: 12 Step-Ups 12 Ring Rows 12 Dumbbell Snatches 1 Minute Row B) 3 Rounds of: 15 Russian Swings 10 Ball Slams 5 Romanian Deadlifts, with an empty bar Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 -90% …
Sunday 07.21.24
Warm-Up A) 2 Rounds: 200m Run 200m Row 10 Russian Swings, 53#/35# 10 Step-Ups, 24”/20” B) 3 Rounds: 2 Box Jumps, 20”/20” 4 Dumbbell Snatches 2 Box Jumps, 20”/20” 8 Kettlebell Swings Workout 12 min clock: 1 Mile Run AMRAP: 4 Box Jumps 24”/20” 8 Power Snatches, 75#/55# – 2 min rest 12 min clock: …
Friday 07.19.24
Warm-Up A) 15 Russian Swings 15m Bear Crawl 15m Crab Walk 15 Ball Slams B) 4 Rounds: 5 Push-Ups 10 Cal Row Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 -90% of 5@9 for 1×5 Strength Tip Objective: build to an …
Monday 07.15.24
Warm-Up A) EMOM 12 minutes, alternating: 100m Row 10 Dumbbell Strict Press + 10 Sit-Ups 10 Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 12 Knee Raises 24-second Bike Sprint Strength Push Jerk 3 reps @ RPE 7 3 reps @ RPE 8 3 reps @ RPE 9 Then 1 more …
Sunday 07.14.24
Warm-Up A) 3 Rounds of each: 1 Min on/30 Second Transition Row Bike Plank B) 3 Rounds: 8 Sit-Ups 8 Lunges 4 Burpees Workout STRANGER THINGS WORKOUT “Suzie, Do You Hear Me” 8 Minute AMRAP: 11 Deadlifts, 135#/95# 11 Wall balls, 20#/14# 11 Toes to bar – 2 Minute Rest “The Mall Rats” 8 Minute …
Saturday 07.13.24
Warm-Up A) 500m Row Then, 2 rounds: 15 Russian Swings 15 Sit-Ups B) 3 Rounds: 10 Deadlifts, with an empty barbell 10 Lunges, with an empty barbell 20 Double-Unders Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE 9 90% of 5 @ …
Wednesday 07.10.24
Warm-Up A) EMOM x 12 minutes, alternating: Minute 1: 30 seconds Row Minute 2: 5 Push-Ups + 20 Sit-Ups Minute 3: Russian Kettlebell Swings B) 3 Rounds: 3 Strict Press 6 Push Press 9 GHD Sit-Ups Strength Push Jerk 3 reps @ RPE7 3 reps @ RPE8 3 reps @ RPE9 Then 1 more set …
Tuesday 07.02.24
Warm-Up A) 2 Rounds: 15m High Knees 15n Butt Kickers 15m Bear Crawl 150m Run B) 3 Rounds: 12 Russian Kettlebell Swings 6 Knee Raises 3 Burpee Pull-Ups Strength Deadlift 5 reps @ RPE 6 5 reps @ RPE 7 5 reps @ RPE 8 5 reps @ RPE9X1 Strength Tip Objective: build to an …