Posts Tagged ‘kettlebell’

Warm up
Row 2k in 8 minutes

Strength AHAP/AMRAP:
Deadlift
Good Mornings
HLR

Massive Erection
1) Move all of the KB in the gym from one side to the other. Lunges Only.

2) 5 rounds:
10 x Towel Pull Ups
15 x Towel KB High Pulls
20 x KB Halo’s
10 x Finger Push Ups
50m Farmer’s Carry
50m DB Bear Crawl

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

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Warm up 10 min KB complex:
1 Arm Swing Right
Lunge Right
1 Arm Swing Left
Lunge Left
1 Arm Clean Right
Halo Right
1 Arm Clean Left
Halo Left
Figure 8 Right
Figure 8 Left

Jonestown Sprint 20-20-10-10 for time:
Burpee Pull Ups
Push Press @ 75% BW

Murph Prep 2/35 10 rounds for time:
1 x Pull Ups
2 x Push Ups
3 x BW Squat

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up 10 – 1
KB Swing
DB Push Press

Strength
5 x 5 Deadlift
5 x 10 Good Mornings
5 x 15 HLR

Benjamin Franklin 5 rounds:
1 min KB Swings
10 x Cauldrons
15 x T2B
20 x GHD Sit Ups
20 x Back Extensions

Warm up 5 rounds:
20 x KB Swings
6 x Jumping Lunges
10 x Push Ups

Strength
5 x 5 Press
5 x 5 Pull Ups
5 x 10 BB Curl
5 x 10 Dips

Fran 21-15-9
Thrusters
Pull Ups

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up 12 min:
1 arm KB Swing right
1 arm KB Swing left
Figure 8 right
Figure 8 left
Clean & Press right
Clean & Press left
Halo right
Halo left
Right lunge
Left lunge
Snatch right
Snatch left

Job Specific
1) 4 rounds:
8 x Front Squat
15 x Sit Ups

2) For time:
Weighted 1 mile run
120 x Squats
60 x Push Ups
30 x Pull Ups
Weighted 1 mile run

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold

Warm up 12 min KB Complex, 1 min each:
One Arm Swing Right
One Arm Swing Left
Figure 8 Right
Figure 8 Left
Clean & Press Right
Halo Right
Clean & Press Left
Halo Left
Right Lunge
Snatch Right
Left Lunge
Snatch Left

Strength
5 x 5 Press
5 x 10 Pull UPs

Power Endurance
5 x Lunges plus 5 x Push Press for 400m

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up 4 rounds BB Complex:
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up

Strength
1) Work up to 1RM Clean & Jerk

2) 10 rounds:
2 x Cleans @ 75% every 40 sec

3) 6 rounds:
15 x Heavy KB Swings
10 x Bench Press @ 65% 1RM
30m Tire Drag

4) 4 rounds:
30 sec 5m Suicide Sprints
30 sec Rest

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up

Strength
5 x 5 Press
5 x 5 Pull Ups
5 x 5 BB Curls
5 x 5 Weighted Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of Max Push Ups & Arm Haulers in 60 sec each

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 10 each: Sit Ups, Crunches, Leg Levers, K2E, Flutter Kicks, & Reverse Crunches

Conditioning 6 rounds for time:
4 x Sand Bag Suplex
20 m Bear Crawl
10 x Wall Ball
10 x KB Swing Toss

Abs 2 rounds:
22 x Russian Twists
14 x Side Bends
16 x Crunches
20 x Wide Leg Sit Ups
20 x Sit Ups

Warm up

Strength
AMRAP Press @ 90% 1RM
5 x 10 BB Curls
5 x 15 Weighted Dips

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform Max Chin Ups in 5 minutes

3) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
4) Perform 3 rounds of 20 Wide Push Ups, Regular Push Ups, Diamond Push Ups, & Arm Haulers

5) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
6) Perform Max Sit Ups in 2:00, 1:30, 1:00, & :30

Conditioning AMRAP in 30 minutes:
10m, 20m Suicide Sprint
25 x Jump Rope
4 x Spider Man Push Ups
3 x Pull Ups
10 x Goblet Squats

Abs 3 rounds:
10 x Crunches
25 x Pulse Ups
6 x Side Bends
16 x Flutter Kicks

Warm up

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 10 Leg Curl
5 x 20 Calf Raise

Stamina un-timed:
1 mile Sled Drag @ BW

Conditioning
Death By KB (1 swing @ 1 min, 2 swings @ 2 min…to failure)

Abs
13 x Crunches
15 x Side Bends
12 x Leg Levers
60 sec Plank
12 x Pulse Ups
25 x Sit Ups
12 x Bicycles