Tag Archives: Kettlebell Swings

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.

Dumbbell Work then Kettlebell Swings, Dips, Squats and Toe Touches

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Part A: EMOM for 16 minutes do the following using a single dumbbell.  Complete all reps on one side before doing the other side.

  • Odd minute – 5 x Dumbbell Press per Hand @ 20kg
  • Even minute – 5 x Dumbbell Row per Hand @ 20kg

Part B: Then do AMRAP in 8 minutes of:

  • 16 x Kettlebell Swings @ 24kg
  • 8 x Dips

Part C: Rest 2 minutes then do AMRAP in 8 minutes of:

  • 16 x Toe Touches (total)
  • 8 x Goblet Squats @ 24kg

Results:  Part B:  7 rouznds plus 4 KBS.  Part B:  5 rounds plus 16 TT.

Reverse Rows and Bench Press then Double Unders, Kettlebell Swings and Pushups

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EMOM for 8 minutes do (4 rounds each):

  • Odd Minute:  5-8 x Weighted Reverse Rows @ 15kg
  • Even Minute: 5-8 x Bench Press @ 70kg

Then do AMRAP in 15 minutes of:

  • 30 x Double Unders
  • 20 x Kettlebell Swings @ 24kg
  • 10 x Pushups

Results:  For Reverse Rows put feet on a box and used a 15kg sandbag for weight. For the AMRAP die 8 rounds plus 30 DUs and 5 KB Swings.