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29 Dec WODs | Comments

Tuesday, December 29

SWOD:

Back Squat 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of:

40 Double Unders
30 Box Jumps, 24/20 in
20 Kettlebell Swings, 53/35 lbs

27 Oct WODs | Comments

Tuesday, October 27

WOD: For time:

Run, 800 m
50 Kettlebell Swings, 53/35 lbs
Run, 400 m
50 AbMat Sit-ups
Run, 200 m
25 Kettlebell Swings, 53/35 lbs
Run, 100 m
25 AbMat Sit-ups

21 Oct WODs | Comments

Wednesday, October 21

SWOD:

Snatch 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of:

Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Handstand Push-ups

15 Sep WODs | Comments

Monday, September 14

SWOD:

Back Squat 10-8-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of:

Run, 400 m
20 Kettlebell Swings, 53/35 lbs
15 Hang Power Cleans, 115/85 lbs
10 Burpee Box Jump Overs, 24/20 in

27 May WODs | Comments

Wednesday, May 27

WOD: 3 rounds for time of:

Run, 400 m
15 Pull-ups
30 Kettlebell Swings, 53/35 lbs
15 Back Squats, 115/85 lbs

07 May WODs | Comments

Thursday, May 7

SWOD:

Front Squat 5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Upside Down Helen 3 rounds for time of:

12 Pull-ups
21 Kettlebell Swings, 53/35 lbs
Run, 400 m

22 Apr WODs | Comments

Wednesday, April 22

SWOD:

Bench Press 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: For time:

40 Kettlebell Swings, 53/35 lbs
40 Double Unders
30 Kettlebell Swings, 53/35 lbs
30 Double Unders
20 Kettlebell Swings, 53/35 lbs
20 Double Unders
10 Kettlebell Swings, 53/35 lbs
10 Double Unders

Tabata:

Tabata Kettlebell Russian Twist, 53/35 lbs

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

06 Apr WODs | Comments

Monday, April 6

SWOD:

Snatch 3-3-3

Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds, 1 min per station, of:

Box Jump, 24/20 in
Kettlebell Swing, 53/35 lbs
Wall Ball, 20/16 lbs
Push-up (hand release)
10 Meter Shuttle Run

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

26 Mar WODs | Comments

Thursday, March 26

SWOD:

30 Kettlebell Swings, 2/1.5 pood

Every 1 min for 10 mins. *You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. *Perform this workout one minute on and one minute off. Total time is 10 minutes. *For every penalty counted, perform a 1000 meter row. WOD: Every 1 min for 10 mins, alternating between: