Category Archives: Movement Class

500 Kettlebell Swings and some Bench Press

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For time perform 5 rounds of the following

  • 10 x Kettlebell Swings @ 24kg
  • 1 x Bodyweight Bench Press, rest 30-60 seconds
  • 15 x Kettlebell Swings
  • 2 x Bodyweight Bench Press, rest 30-60 seconds
  • 25 x Kettlebell Swings
  • 3 x Bodyweight Bench Press, rest 30-60 seconds
  • 50 x Kettlebell Swings
  • Rest 3 minutes

Results:  Should end up with 500 Swings and 30 Bench Presses.  Completed in 44:50.  Did all rounds unbroken except the round of 50 which I broke into 20-15-15 reps.  I guess tomorrow we will really experience which muscles a kettlebell swing uses ;-).

Turkish Getups then Snatches, Dips, Burpee T2B

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Not for time do 3 round of:

1 x Turkish Getups @ 24kg per hand

AMRAP in 12 minutes of:

  • 12 x Dumbbell Snatches @20kg alternating hands (6 per hand, switch hands for each rep)
  • 9 x Dips
  • 6 x Burpee Toes to Bar

Results:  For TGU warmed up with 14kg then 18kg dumbbells before moving to the 24kg Kettlebell (new PR).   Situp part was the hardest.  Now need to work on volume.  AMRAP – 5 rounds plus 12 Snatches and 8 Dips.

Deadlifts, Kettlebell Swings and TRX Work

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EMOM for 10 rounds do:

  • Even Minute: 8 x Body Weight Deadlifts (70kg)
  • Odd Minute:  30 Second Max Rep Kettlebell Swings @ 24kg

For time complete the following:

  • 30 x TRX Atomic Pushups
  • 30 x TRX Rows
  • 20 x TRX Atomic Pushups
  • 20 x TRX Rows
  • 10 x TRX Atomic Pushups
  • 10 x TRX Rows

Results:  Part A worked out of around 15-16 KB Swings per round (they only go so fast). Good grip and lower back work.  Part B 8:10.

Split Squats then Double Grace (modified)

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Not for time do 5 rounds of Split Squats:

  • 5 x @ 30kg each leg
  • 5 x @ 40kg
  • 5 x @ 45kg
  • 3 x @ 50kg
  • 3 x @ 53kg

Then for time do Grace with modified weight (Rx is 135lbs/62kg) :

  • 30 x Clean and Jerk/Push Press @ 43kg (95lbs)
  • Rest 5 minutes
  • 30 x Hanging Clean and Strict Press/Push Press @ 30kg (66lbs)

Finally do 5 rounds of 15/45 L-Stis.

Results:  First round of Grace in 4:22, Second round 2:13.  For the first round broke it up into sets of 5 reps each.  Second round powered through as fast as possible, taking a break at 15 then at 25 reps.  Only needed push press for the last 6 or so.

Handstand Pushups and Pullups then Handstand and Core Work

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Part A: EMOM for 9 minutes, perform the following rep scheme for strict deficit Handstand Pushups:  5-4-3-2-1-2-3-4-5.  During the same minute, immediately following the HSPU, do 5 Strict Pullups.

Part B: Then EMOM for 18 minutes do:

  • Odd minutes:  7 x Knee Tucks from Hollow Hold
  • Even minutes:  2 x Wall Walks

Part C: Then do 4 x 30 second max Handstand Hold / 30 second Rest

Results:  Format for part A did not work this time.  In round 6 could not do all 5 pullups unbroken which made me overrun in the last two rounds.  Carried on anyway to complete all sets, just no rest between.