GWM WOD – WEDNESDAY 23.09.20 – “YOU DECIDE OR NOT” GWM WOD – WEDNESDAY 23.09.20 – “YOU DECIDE OR NOT”
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KB SWING

Home / Posts Tagged "KB SWING"

Tag: KB SWING

GWM WOD – WEDNESDAY 23.09.20 – “YOU DECIDE OR NOT”

MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-ps

SKILLS & SPECIFIC WARM UP
Ring Dip – Push Press

CONDITIONING
“YOU DECIDE OR NOT”
In a 20 miutes Time caps 5 Rounds For Time
15 Pull Ups
21 Kb Swing #24/16
15 Box Jump Over
400 mt Run

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WMG WOD – THANKS GOD IT’S FRIDAY 07.08.20 – ”UNBROKEN”

MOBILITY & WARM UP

10 minutes for quality

3 Plank Walkout
6 Russian Baby Makers 
9 Kb Romanian Deadlifts

SKILLS & SPECIFIC WARM UP

Deadlift

Warmup Set 1

3 Deadlift
6 Russian Kb Swing
10 Double Unders
5 Knee to Chest

Build to Workout Weight

Warmup Set 2

3 Deadlift
6 Kb Swing
10 Double Unders
7 Toes To Bar

CONDITIONING

“UNBROKEN“

21-18-15-12-9-6-3
Deadlift #80/60
Kb Swing #24/16
Unbroken Double Unders
Toes To Bar

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W WOD – TUESDAY 09.06.20 – “ONLY ONE”

MOBILITY & WARM UP 

Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Jumping Jack
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Russian Kb Swing + 5 Goblet Squats
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP

Kettlebell Swing

2 Rounds Not For Time
4 Kb Swing
6 Single Arm Rack Kb Step Up Over

CONDITIONING

“ONLY ONE”
21 – 15 – 9
Kb Swing #24/16
Single Arm Rack Kb Step Up Over #24/16 – 60/50

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WM WOD -THANKS GOD IT’S FRIDAY 27.09.19 – “DAMN SWING

MOBILITY & WARM UP

4 Rounds Not For Time

20 Sec Superman Hold 
15 AbMat Sit-ups 
100 mt Run
9 Goblet Squats 
6 Walkouts

SKILLS & SPECIFIC WARM UP

KB Swing – Pose Running

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 19.07.19


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GWM WOD – WEDNESDAY 19.06.19 – “THE JOY OF WOMEN” –

MOBILITY & WARM UP
10′ Banded Stretch Arounds Trouble Area; Then
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Kb Swing
2 Rounds- 10 Russian Swing – 10 Wall Ball – 10 Air Squats – 5 cal Row
Rest 1′ from rounds

CONDITIONING
“THE JOY OF WOMEN”*
3 Rounds For Time
30 Air Squat
30 KB Swings #24/16
30 Wall Ball #9/6
30 Cal Row
Time Cap 20′

*compare to 5.12.18

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MGW WOD – WEDNESDAY 16.05.18

WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises

MOBILITY
Hip & Shoulders – Squat Therapy – Kb Swing

CONDITIONING
3 Rounds For Time
400 mt Run
21 Box Jumps
21 Kettlebell Swings #24/16

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WM WOD 250817

TODAY ONLY ONE TRAINING SESSION AT 17.30

WARM UP
2 rounds
Run 200m or row 250m
10 Inch Worms
20 Squats
30 Jumping Jacks
20 Hollow Body Rock
10 Superman Hold

MOBILITY & SKILLS
Dynamic Stretch – Pose Running – Muscle Ups

STRENGHT
5 Sets*:
5 Weighted Pull Ups
5 Weighted C2B
5 Muscle Ups
Rest as needed between sets
*The goal is to complete the entire Super-set without coming off the bar

CONDITIONING
21 Front Rack Lunges #43/29
21 KB Swings #24/16
400m Run
15 Front Rack Lunges
15 KB Swings
400m Run
9 Front Rack Lunges
9 KB Swings
400m Run

ACCESSORY WORK
EMOMx12
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch #20/12.5

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WM WOD 200617

WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

MOBILITY & SKILLS
Burgener Warm Up

CONDITIONING
AMRAP 4 Minutes
27 Hang Power Snatches #40/30
27 Kb Swing #24/16
27 Calorie Row
Rest 4′
AMRAP 4 Minutes
21 Hang Power Snatches #40/30
21 Kb Swing #24/16
21 Calorie Row
Rest 4′
AMRAP 4 Minutes
15 Hang Power Snatches #40/30
15 Kb Swing #24/16
15 Calorie Row

ACCESSORY WORK
EMOMx20:
Odd: 6-10 Deadlift Snatch High Pull #50/40
Even: MAX DU in 40″

Read More
WM WOD 170317

WARM UP
5′ Practice Double Unders; Then :
50 Hand-to-hand swings # Light Weight
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side

MOBILITY & SKILLS
Shoulders – Hips
2 Rounds Not For Time With Empty Bar
5 Clean Deadlift
5 Clean Pulls
5 High Hang Power Cleans
5 High Hang Squat Cleans

STRENGHT
5′ To Find 3 RM Heavy Squat Cleans
Rest 2′
EMOM 8′
5 Squat Cleans #80% of 3 RM

CONDITIONING
25-20-15-10-5
Kb Swing #24/16
*50 Double Unders before each set.
Time Cap 15′

Read More
WMG WOD 301116

Warm-up:
5′ Jump Rope; then 3 rounds
7 Burpees
10 Knees to Elbows
15 Squats
30 Mountain climbers

Mobility & Skills
Shoulders – Hips – Kb Swing

Midline Stability & Core
3 Rounds Of:
4 Turkish Get Up (2R/2L)
30″ Plank
30″ Superman

AMRAP 18 Minutes
21 KB Swings #20/16 kg
15 Goblet Squats #20/16 kg
400 mt Run
9 HandStand Push-Ups

cfm-kb-swing

Read More

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