KB SWING

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

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

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

MOBILITY & WARM UP

AMRAP 6 Min

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

WM WOD – TUESDAY 19.07.22 – “DAMN SWING

MOBILITY & WARM UP

AMRAP 8 Min

At the outside

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

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

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

GW WOD – WEDNESDAY 12.01.22 –”JUMPIN’ SWING”

WARM UP

3 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
5 Squat Jump

Into 4 Rounds, Not for Time:
15 mt kb front rack walking lunges
rest 60″

SKILLS & SPECIFIC WARM UP
Kb Swing

2 Rounds, Easy Not for Time:
9 Step ups
6 Box Jump
3 Russian Kb Swing

2 Rounds, at workout pace, Not for Time:
9 Step ups
6 Box Jump
3 Kb Swing

CONDITIONING

“JUMPIN’ SWING“

RX

AMRAP 12
7 Box Jump #75/60
14 Kb Swing #24/16

INTERMEDIATE

AMRAP 12
7 Box Jump #60/50
14 Kb Swing #24/16

BEGINNER

AMRAP 12
7 Box Jump #50/40
14 Kb Swing #16/8

MGW WOD – MONDAY 20.12.21 – BENCHMARK “PYRAMID DOUBLE HELEN”

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
“PYRAMID DOUBLE HELEN”
For time:
1,200-m run
63 KB swings #24/16
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups

Time Cap 25 minutes

Scaled:

For time:
800-m run
42 KB swings #16/12
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups

WGM WOD -THANKS GOD IT’S FRIDAY 03.12.21 – “EVA HAS SOMETHING WRONG”

MOBILITY&WARM UP

5′ Easy Jog
20 PVC Shoulder Dislocation
10 Alternate Spiderman & Reach
5 Dynamic Squats
30 sec Pigeon Pose each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts HP

SKILLS & SPECIFIC WARM UP

Kb Swing – Kipping – Chest To Bar

CONDITIONING

“EVA HAS SOMETHING WRONG”

For time:

3 Rounds For Time

30 Kettlebell Swings #24/16

30 Chest to Bar Pull-Ups

600 mt Run

WMG WOD – TUESDAY 09.11.21 – “HELEN”

MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats

SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups

CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups

*compare to 26.08.20