Tag Archives: Kettlebell Swings

Core work then Kettlebell Swings and TRX Rows

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Not for time do one round of core work:

  • 10 x TGU (5 x each side)
  • 20 x TRX Knee tucks
  • 30 x Russian Twist w/weight (L+R=1)
  • 40 x Alternate leg V-up (total)
  • 50 x Mountain Climbers (total)

Then do AMRAP in 12 minutes of:

  • 20 x Kettlebell Swings
  • 20 x TRX Reverse Rows

Results:  TGU used 35lbs/16kg for the first three rounds and then 40lbs/18kg for the fourth and fifth rounds. For the AMRAP did exactly 5 rounds.

Dumbbell Press and Rows followed by Kettlebell Swings, Man Makers and Toes to Bar

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Part A: Not for time do 5 rounds of:

  • 5 x Dumbbell Rows per arm @ 20kg
  • 5 x Single Arm Dumbell Press per arm @ 15kg

Part B: Then do two rounds of a 20/10, 4 minute tabata, rest 4 minutes between rounds:

  • Kettlebell Swings @ 24kg

Part C: Then for time do 3 rounds of:

  • 10 x Man Makers @ 12kg
  • 10 x Strict Toes to Bar

Results:  Part C in 11:29.

Back Squats then Three 6 minute AMRAPs

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Not for time do 5 sets of:

  • 5 x Back Squats

Then, do the following (taken from Crossfit Invictus WOD from April 16).

Part A – Complete as many rounds and reps as possible in 6 minutes of:

  • 10 x Pull-Ups
  • 10 x Push Press @ 43kg
  • 20 x Kettlebell Swings 24kg

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

Part B – Complete as many reps as possible in 6 minutes of:

  • Row 1000 Meters
  • Max Reps of Burpees Over the Rower

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

Part C – Complete as many reps as possible in 6 minutes of:

  • Run 800 Meters
  • 20 x Toes to Bar
  • Max Reps of Pushups

Results:  For the Back Squats did – 61kg (135lbs), 84kg (185lbs), 89kg (195lbs) x 3.   Part A – 2 rounds plus 10 Pullups and 10 Push Press. Part B –  17 Burpees.  Part C – 30 Pushups

Cleans then KB Swings, Dips, DUs and T2B

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Part A:  Not for time perform 5 rounds of 3-postition Power Cleans, increase weights for rounds 1, 2 and 3 then use round 3 weight for 4 and 5:

  • 2 x Hips/Mid-Thigh
  • 2 x Below the Knee
  • 2 x Floor

Part B: Then for max reps  of Kettlebell Swings do 5 rounds of:

  • 60 Seconds of KB Swings
  • 60 Seconds of 5 x Dips and rest the remainder of the time

Part C: Then for max Double Unders do 5 rounds of:

  • 60 Seconds of Double Unders
  • 60 Seconds of 5 x Strict Toes to Bar, rest remainder of the time

Result:  Cleans – Rnd1 @ 30kg, Rnd2 @ 40kg, Rnd3-5 @ 50kg.  Part B: 153 KB swings.  Part C: 320 DUs.

OH Squat Work then Turkish Getups, Kettlebell Swings and Plyo Pushups

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Take 15 minutes and work on Overhead Squats.

Work up to a heavy weight in 3 rounds of:

  • 3 x Turkish Getups

Then for time do a down and back ladders of:

  • 25-20-15-10-5-10-15-20-25 x Kettlebell Swings
  • 25-20-15-10-5-5-5-5-5 x Plymometric Pushups

Results:  For Turkish Getups did 12kg, 14kg, 18kg.  Did the AMRAP in 12:55.