Tag: KB SWING

WGM WOD -THANKS GOD IT’S BENCHMARK FRIDAY 15.09.23 – “SURE IT’S QUIET?”

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 #workout weight
5 Box Jump #workout height
5 Cal Row

CONDITIONING

“SURE IT’S QUIET?”

5 Rounds For Time
21 KB Swings #24/16
15 Burpees Box Jump Over #60/50
9 Calorie Row

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GWm WOD – THANKS GOD IT’S FRIDAY 25.08.23 – “YES SIR”

MOBILITY&WARM UP

1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 scap push-ups

1 set:
10 KB deadlifts
10 alternating scorpion stretches
5-10 elevated push-ups

1 set:
10 KB good mornings
10 arm swings/arm (across the body)
10 arm swings/arm (forward and backward)
5-10 push-ups or elevated push-ups

SKILLS & SPECIFIC WARM UP
KB Swing

3 sets:
10 left-arm KB step-back lunges
10 left-arm KB side bends
10 right-arm KB step-back lunges
10 right-arm KB side bends
– Perform all reps on one arm unbroken.
– Step back for the lunges with the leg opposite of the KB.

1 set:
200 mt run
7 KB Swing
4 HR Deficit Push Ups

CONDITIONING
“YES SIR”
AMRAP 12
10 HR Deficit Push Ups #20/15
15 KB Swing #24/16
200 mt Run

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MGW WOD – SATURDAY PARTNER WOD 24.06.23 “THE CURSE OF ST. JOHN”

MOBILITY&WARM UP
1 Round
400 mt Easy Run
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“THE CURSE OF ST. JOHN”
FOR TIME WITH A PARTNER
600 mt Run Together

50 Walking Lunges

40 Pull-Ups

100 Box Jumps Over #50

400 mt Plate Carry #20/15

50 HR Push Ups

40 Toes To Ring

60 Kettlebell Swings #24/16

60 Partner Wall Ball Sit-Ups #12/9

40 Alternate Dumbbell Snatch #22.5/15 (COMP KB #24/16)

50 GHD Back Extensions

60 Partner Wall Ball Shots #9/6

600 mt Run together

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WMG – partner SATURDAY WOD 10.06.23 “FREAK”

MOBILITY & WARM UP

Set 1
200 mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Down Unders
8 Front Squat (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Good Morning (empty barbell)
8 Push Press

MOBILITY & SKILLS
KB Swing

CONDITIONING
“FREAK”

AMRAP 35 with a Partner

21 Thrusters #43/30

21 Pull-Ups

800 meter Run (Together)

30 Kettlebell Swings #24/16

30 Pull-Ups

50 Double-Unders (Together)

50 Wall Ball Turkish Sit-Ups #9/6

400 meter Run (Together)

30 Burpees Box Jumps #60/50

30 Wall Ball Shots #9/6

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MGW WOD – SATURDAY PARTNER WOD 27.05.23 “HUNTER TEAM”

MOBILITY&WARM UP
1 Round
2 minute Machine X
10 Spiderman & Reach
20 Samson Stretch

1 Round
10 Deadlift ( empty barbell )
10 Good Morning ( empty barbell )
10 Step up
2 minute machine X

1 Round
10 Shoulder Press ( empty barbell )
10 Staggered Stance Good Mornings / Leg
10 Step Ups Over
2 minute machine X

SKILLS & SPECIFIC WARM UP
Burgener Warm Up

CONDITIONING
“HUNTER TEAM”
AMRAP 30 MIN WITH A PARTNER
1 km Run
50 HR Burpees
50 DB Hang Clean & Jerk #2×22.5/15 (RX-COMP KB 2X24/16)
50 Front Rack Step Up Over #2×22.5/15 (RX-COMP KB 2X24/16)
50 KB American Swing

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MGW WOD – MONDAY 15.05.23 – “HOW MANY?”

MOBILITY & WARM UP

Set 1
20 Strokes using arms only
10 Push-ups to Down Dog
Set 2
20 Strokes using arms and body only
:20 Shoulder Tap In plank
:20 Reverse Plank
Set 3
20 Strokes using arms, body, and half slide.
10 Clap Push Ups
Set 4
20 Strokes using arms, body, and full slide.
10 Alternate Deficit Push Ups

MOBILITY & SKILLS
KB Swing – Thrusters

1 set:
:20 calorie row
:20 Russian kettlebell swings at workout weight
:20 burpees Over The Row
:20 KB Thrusters

CONDITIONING
“HOW MANY?”

EMOM20 for reps in :50

Min 1 – Calorie row
Min 2 – Kettlebell swings #24/16
MIn 3 – Burpees Over The Row
Min 4 – KB Thrusters #24/16
Min 5 – Rest

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WM WOD -THANKS GOD IT’S FRIDAY 06.04.23 – “THE DAY BEFORE THE STORM”

MOBILITY & WARM UP

AMRAP 8 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

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

” THE DAY BEFORE THE STORM “
5 Rounds For Time
21-18-15-12-9 KB Swing 24/16
KB Swing #24/16
400 Mt Run

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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

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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.

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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

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