Tag Archives: Kettlebell Swings

Front Squats and HSPU then KB Swing and Burpees

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Three sets of:

  • 8-12 x Front Squats @ 35kg
  • Rest 30 seconds
  • Max Reps Strict Handstand Push-Ups
  • Rest 3 minutes

Then for time do 100 x KB Swings, EMOM stop and do 5 Burpees.

Results:  Was able to do all 12 front squats each round. Good weight for right after vacation to get back in form but could have been heavier.  HSPU did 8-6-6. Metcon completed in 5:27.

Weighted Pullups and L-Site then Deadlifts, Push Press and Kettlebell Swings

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Every 3 minutes, for 15 minutes (5 sets):

  • 3 x Weighted Pullups @ 15kg
  • Rest 20 seconds
  • 15 second L-Sit Hold

Then AMRAP in 15 minutes of:

  • 15 x Deadlift @ 43kg
  • 15 x Push Press @ 43kg (95lbs)
  • 15 x Kettlebell Swings @ 24kg

Results:   Forgot to count…

Cleans and Squats, then DUs, Kettlebell Swings and T2B

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Every 2 minutes for 20 Minutes do:

  • 1 x Clean
  • 1 x Hanging Clean
  • 1 x Front Squat

Then complete 3 rounds for time of:

  • 100 x Double Unders
  • 21 x Kettlebell Swings
  • 12 x Strict Toes to Bar

Results:  For the first part used 60Kg (warmed up with 3 x each at 40kg). For the second part, 11:48.

Squats and Pullups, then Handstand Hold and L-Sit, then a Metcon

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Not for time perform 4 rounds of the following, rest 45 seconds between rounds (copied from CF Invictus):

  • 3-5 x Split Squats in Rack Position per Leg, rest 45 seconds between legs
  • Rest 45 seconds
  • 3-5 x Weighted Pullups with Hammer Grip @ 15Kg – 20Kg

Then EMOM for 10 minutes

  • Odd Minute: 30 Second Handstand Hold
  • Even Minute: 15 Second L-Sit

For time perform 3 rounds of:

  • 30 x Kettlebell Swings @ 24Kg
  • 20 x Burpees
  • 10 x Sandbag Squat Cleans @ 25K

Results:  Got up 5 x 20Kg for the pullups.  Was also able to do a couple of rounds of 5 x Split Squats.  For the Metcon 13:15.  Max HR=171/ Ave HR = 162.

EMOM of Dips and Lunges, then Renegades, Burpees, KB Swings and DUs

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A.  Every moniute on the minute for 12 minutes (4 sets)

  • 3 x Weighted Dips @ 25kg
  • At top of the next minute 30 seconds max rep Dips
  • At top of the next minute 10 x Overhead Reverse Lunges @ 30kg (5 per leg)

B. For time do the following

  • 10 x Renegade Rows
  • 20 x Burpees
  • 30 x Kettlebell Swings
  • 200 x Double Unders (was 400 but wimped out)

Results:   Part A was a great workout, one to do again.  Part B: 6:46.