KB SWING

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”

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
“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

GW WOW – SATURDAY – 17.04.21 – “JUMP CARRY”

MOBILITY & WARM UP
800 mt run
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The KB
then:
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats

SKILLS & SPECIFIC WARM UP
2 Rounds not for time:
6 Box Jump Overs
8 KB Swings #24/16
30m Single Arm KB OH Carry #24/16

CONDITIONING
“JUMP CARRY”

4 Rounds for time:
15 Box Jump Overs
18 KB Swings #24/16
100m Single Arm KB OH Carry #24/16

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

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

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

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

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