Tag Archives: Kettlebell Swings

KB Squats, Swings, Cleans and Presses

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5 rounds for time

  • 5 x Single Kettlebel Clean and Press Left Arm
  • 10 x Kettlebell Kickstand Squat Left Foot Back with KB in Left Front Rack Hold
  • 20 x Kettlebell Swings
  • 5 x Clean and Press Right Arm
  • 10 x Kickstand Squat with Right Foot Back
  • Rest 1 minute

Results: 16:41. Used 24kg KB for the swings and 20kg for the rest.

Presses, Pullups, KBS and T2B

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4 rounds increasing weight each round if possible

  • 8 x Strict Press

Then 2 rounds of

  • 12 x Push Press @ max weight from above
  • Max Unbroken L-Sit Pullups

Then AMRAP in 15 minutes

  • 21 x Kettlebell Swings @ 32kg
  • 15 x DB Push Press @ 18kg per hand
  • 9 x Strict Toes to Bar

Results: Strict Press 34-43-48-50kg(fail on 8th rep). Part 2 used 48kg… 10 and 7 Pullups. Metcon 4 rounds plus 8 reps. Full power today…💪

Power Cleans and Kettlebells

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Every 2 minutes for 10 minutes

  • 1 x High Hang Power Clean @ 65% of 2RM
  • 1 x Hang Power Clean
  • 1 x Power Clean

Then, taken from a routine posted by Kettlebell88 pon Instagram, every 2 minutes for 12 minutes, alternate 5 sets of the following complex on each arm. Do all 5 sets on one arm, rest until the end of the 2 minutes, then do the other arm. Total of 3 rounds per arm.

  • 1 x Single Arm Kettlebell Swing @ 20kg
  • 1 x Single Kettlebell High Pull
  • 1 x Single Kettlebell Snatch
  • 2 x Overhead Reverse Lunges (1 per leg)

Results: Used 45kg/100lbs for the Clean complex. Kettlebell Complexes worked nice… took about 1 minute to do all 5 sets, then one minute rest before switching to the other arm. Neither part was terribly hard so feel free to increase weight or reps as desired 😀

Front Squats then Row, KBS and Reverse Lunges

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Take 6 rounds to work up to a heavy (heavier than last time)

  • 4 x Front Squats

Then 2 rounds of

  • 8 x Front Squats @ 65% of above 4RM

Then, inspired by CF New England’s ‘Bad Reputation’ WOD…

AMRAP in 12 minutes

Buy in: Row 50 Calories

Then in remaining time

  • 20 x Kettlebell Swings + 2 x Reverse Lunges (r+l=1 rep) @ 24kg
  • 20 x Kettlebell Swings + 4 x Reverse Lunges @ 24kg
  • 20 x Kettlebell Swings + 6 x Reverse Lunges
  • etc. until clock runs out

Results: For the first set of front squats, only got up to 88kg (last time 205lbs/94kg). Used 65kg for part 2. Metcon: 4 rounds plus 21 reps. 50 cal in around 3:05.

Front Squats and Weighted Pullups then a Kettlebell EMOM

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Take 5 rounds to work up to a heavy (heavier than last time)

  • 6 x Front Squats

Then 2 rounds of

  • 12 x Front Squats @ 65% of above 6RM
  • 8-10 x Weighted Pullups @ 10kg (try to go unbroken)

EMOM for 16 minutes

  • First Minute – 6 x Single Kettlebell Swing per Hand (6 on left then 6 on right)
  • Second Minute – 6 x Single Kettlebell Cleans per Hand (6 on left then 6 on right)
  • Third Minute – 6 x Single Kettlebell Rotations * (6 on left then 6 on right, turn left/turn right =1 rep)
  • Fourth Minute – 6 x Single Kettelbell Rows per Hand (6 on left then 6 on right)

* For the KB Rotations hold Kettlebell at shoulder in racked position and rotate your torso to the left then to the right.

Results: Got up to 86kg/190lbs (84kg last time). Part 2 with 125lbs/56kg. Metcon used 20kg Kettlebell.