Kettlebell Swings – Page 62 – Fitness Managed

Kettlebell Swings, Dips, and DU

By cbroccoli | 21/05/2014 - 05:23 |21/05/2014 Body Weight, Medium (< 15 min), Triplet

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Hammer (Ring) Pullups – Waist to Bar

5-5-5-5-5

For time complete 3 sets of the following:

30 Double Unders
20 Kettlebell Swings (24kg)
10 Dips

Front Squats, Snatches, Swings, Situps

By cbroccoli | 03/05/2014 - 08:11 |04/05/2014 Heavy Weights, Light Weights, Medium (< 15 min), Short (<5 min), Singlet, Time Based, Triplet

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Front Squats

3-3-3 @ 55kg

Perform AMRAP in 12 mintues of:

5 Dumbell Snatch per hand
10 Kettlebell Swings @ 28kg
15 Situps

12-Minute Cleans, Thrusters and Kettlebells

By cbroccoli | 30/04/2014 - 04:29 |30/04/2014 Medium (< 15 min), Medium Weights, Short (<5 min), Time Based, Triplet

So the original workout taken from Crossfit Invictus the Rx WOD was…

Complete as many rounds and reps as possible in 15 minutes of:

10 Pushups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)

I modified this since I don’t have the capability of doing Wallballs at home and I decided pushups and thrusters were too similar and I do pushups too often. I also started with some heavy cleans and presses. So mine ended up as….

Power Clean and Push Press @ 60kg (130lbs)

1-1-1-1-1

Complete as many rounds and reps as possible in 12 minutes of:

10 Hanging Cleans @ 43kg (95lbs)
15 Sandbag Thrusters with wide grip @15kg (33lb)
20 Kettlebell Swings @24kg

French Throwdown 2014

By cbroccoli | 14/04/2014 - 13:33 |14/04/2014 Body Weight, Chipper, Medium (< 15 min), Medium Weights

Perform 7 rounds under a time cap of 14 minutes of the following:

7 Toes to bar
7 Hanging cleans @ 43kg
7 Burpees
7 Kettlebell swings @ 24kg

Forearms

By cbroccoli | 10/04/2014 - 05:48 |27/07/2014 Body Weight, Couplet, Light Weights, Medium (< 15 min), Task Based

For time complete one round of the following:

12 – 9 – 6 reps of

Dumbbell lunges @ 14kg per hand
Reverse rows

Rest 60 seconds

12 – 9 – 6 reps of

Sandbag squat cleans @ 25kg
Dips

Rest 60 seconds

12 – 9 – 6 reps of

Kettlebell swings @ 24kg
Toes to bar

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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