Kettlebell Swing

GWM WOD TUESDAY 12.07.22 “HAPPY BIRTHDAY FIRST LADY”

WARM UP
Complete 3 rounds not for time
20 Jumping Jack
10 Walking Lunges
20 PVC Shoulder Press
10 V-Ups

MOBILITY & SKILLS
Hips -Hamstring – Low Back – Shoulders

CONDITIONING
“HAPPY BIRTHDAY FIRST LADY”
For Tme & Reps for 55 Minutes Time Cap
Buy in 55 Wall Ball Shots #9/6;
Then, 55 Rounds Of:
1 Pull Ups
1 Push-Up
1 Box Jump
1 Toe To Bar
1 Burpees
At The Top of 10 rounds: 55 Sumo Deadlift High Pull #20/15
At The Top of 20 rounds: 55 Push Press #20/15
At The Top of 30 rounds: 55 Kettlebell Swing #24/16
At The Top of 40 rounds: 55 Double Unders
Cash Out 55 Cal Row

GW WOD – WEDNESDAY 07.04.21 –”INDIGESTION”

MOBILITY & WARM UP

4 Rounds, Not for Time:
200 mt Run
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers

SKILLS & SPECIFIC WARM UP

2 Rounds Not For Time:
3 Burpees
6 Push Up Close Grip
9 KB Swings #24/16

CONDITIONING
“INDIGESTION”

AMRAP 12 minutes:
5 Burpees
10 Push Up Close Grip
15 KB Swings #24/16

GWM WOD – TUESDAY–09.03.21 – “IT GOES DOWN … BUT YOU RUN !!!”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
5 Scap Retraction Push Ups
7 Push-ups
10 Russian KB Swings
12 Air Squats

SKILLS & SPECIFIC WARM UP
Running Warm Up – T2B

CONDITIONING
“IT GOES DOWN … BUT YOU RUN !!!”

For time:
10-9-8-7-6-5-4-3-2-1
Toes To Bar
KB Swing #24/16
Run 100 m

WG WOW – SATURDAY 23.01.21 – “SHOULDER OUT”

MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 Wall Balls #9/6
6 KB Swings #24/16
6 Burpees

CONDITIONING
“SHOULDER OUT”

For time
25-20-15-10-5 reps:
Wall Balls #9/6
KB Swings #24/16
Burpees

WM WOD – THURSDAY 21.01.21 – “NOT RANDOM”

SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
6 KB Swings #24/16
6 KB Goblet Lunges #24/16
15 Double Unders

CONDITIONING
“NOT RANDOM”

AMRAP 12 minutes:
12 KB Swings #24/16
12 KB Goblet Lunges #24/16
36 Double Unders

GWM WOD – WEDNESDAY–25.11.20 – “MILORD”

5 Rounds:
20 Alternating boydweight rdls
5 Push ups to downward dog pose
1:00 Bottom of the squat hold

SKILLS & MOBILITY

1 Set:
8 Air Squat
8 Kettlebell Swing #24/16
32 Double Unders

1 Set: (at workout pace)
8 Pistols
8 Kettlebell Swing #24/16
32 Double Unders

CONDITIONING
“MILORD”

5 ROUNDS FOR TIME:
16 Pistols
16 Kettlebell Swing #24/16
32 Double Unders

MGW WOD – WEDNESDAY 20.11.19 “Taco Bell”

MOBILITY & WARM UP
10′ Banded Stretch & Trigger Arounds trouble Area; Then:
400mt Easy Jog
4 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Hand Release Pushups
10 AB-Mat Sit-Ups

SKILLS & SPECIFIC WARM UP
Take 10 minutes to work on double unders

2 Rounds:
15 Double Unders
10 Air Squats
5 Kettlebell Swings (Workout Weight)

CONDITIONING

“Taco Bell”

AMRAP 15:
35 Double Unders
25 Air Squats
15 Kettlebell Swings #24/16

W WOD – TUESDAY 17.09.19 – “FIST IN THE AIR”

MOBILITY & WARM UP
10′ Banded stretch & Foam Roller; Then:
3 Rounds Not For Time
200 mt Run
1 Round of “Strict Cindy”
15 Russian Kettlebell Swings
15 Sit-Ups
Then: 2 Rounds Not For Time
3 Spiderman and Reach, each side
10 PVC Overhead Squats
3 Walkouts
10 PVC Overhead Squats.

SKILLS & SPECIFIC WARM UP

Shoulder Press, Push Press, Push Jerk

CONDITIONING

“FIST IN THE AIR”

21-18-15-12-9:
Kettlebell Swings #24/16
Single Arms Kettlebell Hang Clean & Jerk #24/16

WMG WOD – TUESDAY 20.08.19 – “21 GUNS”

MOBILITY & WARM UP

3 Rounds:

250 Meter Row
15 AbMat Sit-ups
5 Inchworms

3 Rounds:

10 Scap. Retraction
10 Russian Kettlebell Swings
10 Kettlebell Strict Press (5 Each Side)

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SKILLS & SPECIFIC WARM UP

Push Press – Toes to Bar

7 Kettlebell Swings
7 Push Press
7 Row
7 Toes to Bar

CONDITIONING

“21 GUNS”

AMRAP 20:
21 Kettlebell Swings 24/16
21 Push Presses 43/30
21/15 Calorie Row
21 Toes to Bar

WM WOD -THANKS GOD IT’S FRIDAY 19.07.19 – “ DAMN SWING”

MOBILITY & WARM UP

2 Rounds:
200 mt Jog
12 Alternate Spidermans & Reach
20 Double Unders
20 mt Single Arm Overhead Carry (10 each)
12/9 cal Row
6 Walkout

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′