Tag Archives: Kettlebell Swings

Strict Press then Burpees and Kettlebell Swings

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Every 3 minutes for 15 minutes

  • 2-3 x Strict Press
  • Rest 20 seconds
  • 2-3 x Weighted Pullups @ 15kg

Then every 3 minutes for 5 rounds (taken from Street Parking Sample WOD)

  • 30 x Kettlebell Swings
  • Max Rep Burpees Jumpovers (like bar facing burpees but instead of jumping over a bar, jump over a bench)

Results:  Strict Press 65-80-95-115-125lbs.  Metcon 71 Burpee Jumpovers total.

TRX Split Squats then Glute Bridges and KBS

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EMOM for 10 minutes

  • Station 1 – 10 x TRX Split Squat Left Leg
  • Station 2 – 10 x TRX Split Squat Right Leg

Then EMOM for 10 minutes

  • Station 1 – 5 x Glute Bridge @ 65lbs
  • Station 2 – 20 x Kettlebell Swings

Results:  TRX Split Squats are something I saw on Instagram so decided it would be interesting to try.  Started the first two rounds with no weight then added 10kg per hand for the rest.   The Glute Bridge / KBS combo was good. Once done took a good 15 minutes to stretch my hips and butt at the end… Pidgeon Stretch, Buddah Stretch, Couch Stretch, etc.

Back Squats and Pullups then Pushups, Kettlebell Swings, Push Press, Situps and Thrusters

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5 rounds of

  • 5 x Back Squat
  • Rest 20 Seconds
  • 5 x Strict Pullups
  • Rest 90 Seconds

Then for time

  • 30 x Atomic Pushups
  • 30 x Kettlebell Swings
  • 30 x Dumbell Push Press @ 16kg per hand
  • 30 x Weighted Situps @ 15kg
  • 30 x Sandbag Thrusters @ 15kg

Results:   Back Squats 95-115-135-150-165lbs.  Metcon in 8:59.

Front Squats then Kettlebell Swings, Pushups, Sandbag Thrusters, Row

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Every 3 minutes for 12 minutes

  • 4 x Front Squats

Then 3 rounds for max reps/calories

  • 1 minute Kettlebell Swings
  • 1 minute Pushups
  • 1 minute Sandbag Thrusters @ 30lbs
  • 1 minute Weighted Situps @ 16kg
  • 1 minute Row for calories
  • Rest 1 minute

Results:  Front Squat 115-135-165-175lbs.  Metcon 101-91-93 reps.

Cleans, Box Jumps and Kettlebell Swings

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Every 2 minutes for 6 minutes

  • 3 x Hang Power Clean

Then every 2 minutes for 6 minutes

  • 3 x Power Clean

Then every 2 minutes for 6 minutes

  • 3 x Squat Clean

Then AMRAP in 15 minutes of

  • 6 x Hang Power Clean @ 95lbs
  • 15 x Box Jumps
  • 6 x Push Press @ 95lbs
  • 15 x Kettlebell Swings

Results:  HPC 115-125-130lbs.  PC 135-145-155lbs.  SC 135-155-165lbs.  AMRAP 4 rounds plus 46 reps.