WGM WOD -WEDNESDAY 08.03.23 – “BETTER ALONE” WGM WOD -WEDNESDAY 08.03.23 – “BETTER ALONE”
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  • Home
  • Chi siamo
  • Per cominciare
  • Il Box
    • Il nostro Box
    • Il Coach
    • I Programmi
  • WOD
    • WOD ELENCO COMPLETO
    • BENCHMARK WOD
    • DAY OFF
    • W WOD
    • MGW WOD
    • GW WOD
    • GWM WOD
    • WM WOD
    • G WOD
    • M WOD
  • Contattaci
  • Shop
    • Il mio account
    • Carrello
  •  
  • 0

KB SWING

Home / Posts Tagged "KB SWING"

Tag: KB SWING

WGM WOD -WEDNESDAY 08.03.23 – “BETTER ALONE”

MOBILITY & WARM UP

AMRAP 8:
10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as a counterbalance)
10 Bent Over Snatch Grip Rows (Barbell)
30 High Knees
30 Butt Kickers

SKILLS & SPECIFIC WARM UP

KB Swing

3 Sets Each Partner:
10 Single-Arm KB Bottom Top Floor Press
/ Arm
10 Alternating KB Single-Leg
Deadlifts

2 Sets:
5 KB Swing
5 Up-Down Over
5 Cal Row

CONDITIONING

“BETTER ALONE”

10 Rounds For Time with a partner
15 KB Swings #24/16
15 Up-Downs Over KB
15/11 Calorie Row

Alternate full rounds with a
partner

Read More
GW WOD – THANKS GOD IT’S FRIDAY 03.03.23 – “TOGETHER PASSIONATELY”

WARM UP

10 Sets
5 Burpees Over Partner

SKILLS & SPECIFIC WARM UP

KB Swing

Set 1
10 Walking Lunges
10 Tuck Jumps
10 KB Deadlift
10 Sit-ups
Set 2
10 Jumping Squats
10 Box Step-ups
10 Russian KB Swings
10 Seated Leg Raises
Set 3
10 Box Step-ups
10 KB Swings (workout height and weight)
10 Seated L Hold

CONDITIONING
“TOGETHER PASSIONATELY” 
For Time With a Partner:
200 Box Step-ups #50/40
150 KB Swings #24/16

Partner holds KB in front rack
position while other partner
works on step-ups.

Partner holds a seated L-hold
on box while partner swings
KB.

Read More
WG WOD – THURSDAY 24.11.22 – “LADY MARMELADE”

WARM UP

Set 1 x2
10 Alternating Spiderman Stretch
10 V-ups
10 Double Knee Tucks in Plank
Set 2: x2
10 KB Deadlift (Lighter than workout weight)
10 Up-Downs
:20 Hollow Hold
Set 3: x2
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump
Set 4: TABATA
8 Rounds:
:20 Hollow Rock
:10 Rest

SKILLS & SPECIFIC WARM UP

KB Swing – Kipping – Pull Up

2 Rounds
:20 KB Swings #24/16
:20 KB Facing Burpees
:20 Pull Up

CONDITIONING
“
LADY MARMELADE”

For Time
15-12-9-6-9-12-15
KB Swings #24/16
KB Facing Burpees
Pull Ups

Read More
GW WOD – BENCHMARK SATURDAY 08.10.22 – “FAT AMY”

WARM UP

Set 1
300m Jog + 5 Inchworm
:45 Plank
Set 2
300m Jog + 5 Walkout
:45 Right Side Plank
Set 3
300m Jog + 5 Push Ups
:45 Left Side Plank
Set 4
300m Jog + 5 Burpees
:45 Plank

SKILLS & SPECIFIC WARM UP

Air Squat – KB Swing

CONDITIONING
“
FAT AMY”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings #24/16

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings 24/16

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

Read More
WM WOW – SATURDAY 27.08.22 –”CIRCADIAN RHYTHM”

MOBILITY & WARM UP

AMRAP 8 Min

At the outside

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

SKILLS & SPECIFIC WARM UP

Clean & Jerk – Snatch

5 Snatch Grip Deadlift
lumbar arch.
5 Deadlift to Mid-thigh
in front of bar.
5 Deadlift and Shrug
5 Muscle Snatch
5 Overhead Squat
squat.
5 Hang Squat Snatch
5 Snatch

100 mt run every 5 reps

CONDITIONING

”CIRCADIAN RHYTHM”
15-12-9-6-3
Single Arm Devil Press #22.5/15
200 mt Run
Rest Untiln 12′

15-12-9-6-3
Clean & Jerk #52/35
200 Mt Run
Rest Untiln 24′

15-12-9-6-3
Power Snatch #35/25
200 Mt Run
Time cap each set 8 min

Read More
WMG WOD – BENCHMARK THURSDAY 25.08.22 – “HELEN”

MOBILITY&WARM UP
1 Round
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)

1 Round
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)

1 Round
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
4 sets
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.

CONDITIONING
“HELEN”*
3 Rounds For time:
400mt run
21 KB swings #24/16
12 pull-ups

*compare to 9.11.21

Read More
WM WOD – THANKS GOD IT’S FRIDAY 19.08.22 – “SWEET TABATA”

MOBILITY & WARM UP

AMRAP 6 Min

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

Then:

2 Rounds of

1 min Bike Erg+ 1 min Row+ 1 min Ski Erg ) Single Arm KB Swing / Arm
5 Suit Case Deadlift/side
5 Single Arm KB Swing/side

SKILLS & SPECIFIC WARM UP

Build Up in 10 minutes, 3 reps of Floor Press

Then:

EMOM 8
3 Floor Press #75% 1RM

CONDITIONING

” SWEET TABATA”

Tabata 5 x :20/:10
Max Cal Bike Erg
Alternate DB Snatch #22.5/15
Max Cal Row
KB American Swing #24/16
Max Cal Ski Erg

Read More
WM WOD – TUESDAY 19.07.22 – “DAMN SWING

MOBILITY & WARM UP

AMRAP 8 Min

At the outside

1) 20 mt Alternating Elbow to Instep / Jog back to start
2) 20 mt Soldier Kicks / Jog back to start
3) 20 mt Alternating Side Lunge / Jog back to start
4) 20 mt High Knees / Jog back to start
5) 20 mt Butt Kickers / Jog back to start
6) 20 mt Side Shuffle / Jog back to start

SKILLS & SPECIFIC WARM UP

KB CLEAN & SNATCH REVIEW FOR 10:00

5 Reps on each arm

1) Single Arm KB Swing / Arm
2) Single Arm KB High Pull / Arm
3) Assisted KB Clean
4) KB Snatch

At a light intensity, 3 Rounds of:
100 Meter Jog
7 Kb Swing
rest 2′ followed by 1 round at our working intensity
200 Meter Run
7 Kb Swings

CONDITIONING

” Damn Swing “*
5 Rounds For Time
21 Kb Swing 24/16
400 Mt Run
Time cap 15′

compare to 27.09.19

Read More
MGW WOD -WEDNESDAY 29.06.22 – “PERMISSION”

MOBILITY & WARM UP

AMRAP 8:
:20 Double Unders or Single Unders
20 Mountain Climbers
5 Kip Swings.
10 V-Ups
5 Kip Swings

SKILLS & SPECIFIC WARM UP
KB Swing – Kipping – Toes To Bar

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest or Armpits
:20 Butt Kickers
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING

“PERMISSION”

For Time:
800m Run
40 KB Swings
80 Double Unders
600m Run
30 Toes to Bar
60 Double Unders
400m Run
20 KB Swings
40 Double Unders
200m Run
10 Toes to Bar
20 Double Unders

Read More
WG WOD – THURSDAY 23.06.22 – “CRANBERRY”

WARM UP

Set 1 x2
10 Alternating Spiderman Stretch
10 V-ups
10 Double Knee Tucks in Plank
Set 2: x2
10 KB Deadlift (Lighter than workout weight)
10 Up-Downs
:20 Hollow Hold
Set 3: x2
10 KB Good Mornings
:20 Hollow Rock
10 Up-Down with a Broad Jump
Set 4: TABATA
8 Rounds:
:20 Hollow Rock
:10 Rest

SKILLS & SPECIFIC WARM UP

KB Swing – Kipping – Toes To Bar

2 Rounds
:20 KB Swings #24/16
:20 KB Facing Burpees
:20Toes To Bar

CONDITIONING
“
CRANBERRY”

FOR TIME
15-12-9-6-9-12-15
KB Swings #24/16
KB Facing Burpees
Toes To Bar

Read More

Articoli recenti

  • W WOD – HEAVY WEDNESDAY 29.03.23 – “SQUAT CLEAN”
  • GM WOD – TUESDAY 28.03.23 – “GLUE”
  • WG WOD – BENCHMARK MONDAY 27.03.23 – “OPEN 16.5?”
  • DAY OFF!!! – SUNDAY 26.03.23 – QUOTES OF THE WEEK
  • MGW WOD – SATURDAY WOD 25.03.23 “ CLEAR “

Commenti recenti

    Archivi

    • Marzo 2023
    • Febbraio 2023
    • Gennaio 2023
    • Dicembre 2022
    • Novembre 2022
    • Ottobre 2022
    • Settembre 2022
    • Agosto 2022
    • Luglio 2022
    • Giugno 2022
    • Maggio 2022
    • Aprile 2022
    • Marzo 2022
    • Febbraio 2022
    • Gennaio 2022
    • Dicembre 2021
    • Novembre 2021
    • Ottobre 2021
    • Settembre 2021
    • Agosto 2021
    • Luglio 2021
    • Giugno 2021
    • Maggio 2021
    • Aprile 2021
    • Marzo 2021
    • Febbraio 2021
    • Gennaio 2021
    • Dicembre 2020
    • Novembre 2020
    • Ottobre 2020
    • Settembre 2020
    • Agosto 2020
    • Luglio 2020
    • Giugno 2020
    • Maggio 2020
    • Aprile 2020
    • Marzo 2020
    • Febbraio 2020
    • Gennaio 2020
    • Dicembre 2019
    • Novembre 2019
    • Ottobre 2019
    • Settembre 2019
    • Agosto 2019
    • Luglio 2019
    • Giugno 2019
    • Maggio 2019
    • Aprile 2019
    • Marzo 2019
    • Febbraio 2019
    • Gennaio 2019
    • Dicembre 2018
    • Novembre 2018
    • Ottobre 2018
    • Settembre 2018
    • Agosto 2018
    • Luglio 2018
    • Giugno 2018
    • Maggio 2018
    • Aprile 2018
    • Marzo 2018
    • Febbraio 2018
    • Gennaio 2018
    • Dicembre 2017
    • Novembre 2017
    • Ottobre 2017
    • Settembre 2017
    • Agosto 2017
    • Luglio 2017
    • Giugno 2017
    • Maggio 2017
    • Aprile 2017
    • Marzo 2017
    • Febbraio 2017
    • Gennaio 2017
    • Dicembre 2016
    • Novembre 2016
    • Ottobre 2016
    • Settembre 2016
    • Agosto 2016
    • Luglio 2016

    Categorie

    • ACTIVE RECOVERY
    • BENCHMARK WOD
    • DAY OFF
    • G WOD
    • GIRLS WOD
    • GM WOD
    • GW WOD
    • GWM WOD
    • HAPPY BIRTHDAY WOD
    • HEAVY DAY
    • HERO WOD
    • HOME GYM
    • HOME WOD
    • LONG WOD
    • M WOD
    • MG WOD
    • MGW WOD
    • MW WOD
    • NEWS
    • OPEN WOD
    • QUOTES OF THE WEEK
    • Senza categoria
    • SWIM
    • TEAM WOD
    • Uncategorized
    • W WOD
    • WG WOD
    • WGM WOD
    • WM WOD
    • WMG WOD
    • WOD
    • WOM
    • WORKOUT OF THE WEEK
    • WOW

    Meta

    • Accedi
    • Feed dei contenuti
    • Feed dei commenti
    • WordPress.org

    Navigazione articoli

    1 2 3 »


    Powered by BrainTech Innovations