Tag Archives: Kettlebell Swings

Toe Touches, KBS and HSPU

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Spend some time working on Overhead Squat drills.

AMRAP in 20 minutes of

  • 30 x Alternating Toe Touches (15 reps per foot)
  • 15 x Kettlebell Swings @ 32kg
  • 5 x Handstand Pushups

Results: Right shoulder still not cooperating with the OHS. Did some standing sots presses with empty bar and overhead squats with PVC/dowel to gain strength and flexibility. Metcon: 6 rounds plus 16 reps.

Strict Press then DUs, OH Reverse Lunges and KBS

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Every 3 minutes for 9 minutes

  • 6 x Strict Press

Then every EMOM for 10 minutes

  • 3 x Strict Press @ 80-90% of above

Then 5 rounds for time

  • 10 x Kettlebell Swings
  • 10 x Alternating Overhead Reverse Lunge with Kettlebell @ 14kg (l+r=2 reps)
  • 30 x Double Unders

Results: Part 1 – 110lbs. Part 2 – 85lbs and 95lbs (increased to 95 after 5 reps). Metcon 9:57.

Pike Lifts and Glute Bridges then KBS and Step Ups

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8 rounds, rest as needed between rounds (Kari Pierce

  • 5 x Single Leg Pike Lift Left
  • 5 x Single Leg Pike Lift Right
  • 5 x Pike Lift

Then 2 rounds of

  • 20 second Palof Hold per side (black strap)

Then 5 rounds

  • 5 x Weighted Glute Bridges (increase weight per round)

Then AMRAP in 15 minutes of

  • 20 x Kettlebell Swings @ 24kg
  • 10 x Alternating Weigted Step Ups @ 20in/50cm with KB in Goblet Hold @ 24kg (5 per leg)

Results: Glute Bridges 65-95-115-125-130lbs. Metcon – 7 rounds plus 10 reps. Really pushed in the last round…

Deadlifts then Kettlebell Swings, Russian Twists and Ring Dips

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Take 15 minutes and work up to a heavy

  • 5 x Deadlift

Then EMOM for 12 minutes

  • 4 x Deadlift @ 80% from above

Then every 2 minutes for 12 minutes for Max Reps Ring Dips

  • 12 x Kettlebell Swings @ 32kg
  • 6 x Russian Twist @ 14kg
  • Max Unbroken Ring Dips

When you break on the Dips wait until the 2 minutes are up then start the next round.

Results: Part 1 – 240lbs. Part 2 – 195lbs. Metcon – 65 reps. Started with 18 unbroken ended with 8.

Belated 12 Days WOD

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For time, CF Invictus version of the 12 Days of Christmas WOD (compare to last year)

  • 25 x Double Unders
  • 2 x Power Clean @ 95lbs
  • 3 x Ring Dips
  • 4 x Dumbbell Ground to Overhead
  • 5 x Burpees
  • 6 x Toes to Bar
  • 7 x Pushups
  • 8 x Box Jumps
  • 9 x Kettlebell Swings @ 32kg
  • 10 x Pullups
  • 11 x Front Squats @ 95lbs
  • 12 x Shoulder to Overhead @ 95lbs

Results: 35:58 (32:25 last year… gettin’ old I guess 🙂 )