Kettlebell Fitness Workout #197

Day 111/112

HEAVY:
See sidebar

CONDITIONING:
EMOM, 5 Minutes
5 Good Mornings (95/65)
3 Burpees

Then*;
EMOM, 5 Minutes
5 Ring Row

*Make sure your EMOM is not interrupted between exercises.

INTENSITY:
3 Rounds for Time of:
10 KB Clean and Press (1.5p/1p)
15 KB Goblet Squats
20 KB Swings

RESET:
2 Rounds of:
60s Cobra Pose
20 Suspended Pikes*
60s Plank

Mountain Climber Fitness Workout #194

Day 108/112

HEAVY:
Push-Jerk
 Set 1: 4 reps @ 65% 1 Rep Max
 Set 2: 4 reps @ 75%
 Set 3: 3 reps @ 85%
 Set 4: 2 rep @ 95%

CONDITIONING:
Every Other Minute, On The Minute (EOMOM) - 7 Minutes
10 SDHP (95/65)
10 Hollow Rocks

INTENSITY:
5 Rounds for Time of:
30 Mountain Climbers (1 leg / 1 rep)
15 KB Swings (1.5p/1p)
10 Ring Dips

RESET:
2 Rounds of:
10 KB Clean and Jerk (1.5p/1p), either arm
4 Wall Walk-Ups
1 Turkish Get-Up

KB Work and Sit-Up Fitness Workout #138

Day 22/112

INTENSITY:
AMRAP, 12 Minutes
5 KB Push Press Left arm (1.5p / 1p)
5 KB Push Press Right arm
15 Kettlebell Swings
20 AbMat Sit-ups

RESET:
2 Rounds
15 Push-Ups
Max L-Sit

EMOM Snatch Fitness Workout #133

Day 15/112

INTENSITY:
EMOM, 12 Minutes
1 Snatch (75% 1RM)
2 Box Jumps (30/24)
3 KB Swings (2p/1.5p)

RESET:
Row 500m
30 GHD Back Extensions
Row 500m

Hansen Hero Fitness Workout #128

Day 8/112

INTENSITY:
Hansen
5 rounds
30 KB swing (2p/1.5p)
30 Burpees
30 GHD sit-ups

 Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

 *Be careful with this WOD! Those GHDs will bite you in the ass! Very few people will be able to Rx this out of the gate. Scale it back to ABMAT sit-ups and a lower pood on the Kettlebell.

  RESET:
2 Rounds of:
60s Cobra Pose
10 Iron Cross-Overs (each leg)
20 Air Squats

Kelly Fitness Workout #124

Day 2/112

INTENSITY:
Kelly
5 rounds
Run 400m
30x Box jump (24 inch)
30x KB swing (20#)

RESET:
For Quality:
21-15-9 Reps of:
GHD Back Extensions
Calorie Row

AMRAP CrossFit Fitness Workout #98

Day 20/58

INTENSITY:
AMRAP 12 Minutes

10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:

3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

Front Squat AMRAP Fitness Workout #78

Day 108/112

INTENSITY:
AMRAP 9 Minutes
3 Front Squats (155/115)
5 KB Swings (2p/1.5p)
7 Ball Slams

RESET:
3 Rounds of:
3 Wall Walk-Ups
60s Plank
60s Break

Running, Lunging, Swinging, Jumping Fitness Workout #48

Day 69/112

INTENSITY:

3 Rounds for time of:
Run 300 meters
100 meter Walking lunge
50 KB Swings (1p / ,5p)
50 Double Unders

RESET:


2 Rounds of:
1 Skin the Cat
4 Strict Pull-Ups
6 Spiderman Lunge and Hold, 6 seconds
20 Pass Throug

08 NOV 2012 - PYR Push-Ups and KB Swings

INTENSITY:
3 Rounds of:
PYR Push-Ups
Then
3 Rounds of:
PYR KB Swings (1p / .5p)

PYR (pronounced "pyre") - Pick Your Reps. In this type of WOD scoring, you pick the number of reps you do in a particular round. The "trick" to this scoring pattern is you have to pick a number of reps you can complete consecutively without taking a break or stopping. If you complete the number of reps, you count those reps as part of your score. If you fail to complete them without stopping, you receive zero points. Generally speaking, this should be done with a consistent weight, height, or standard for all participants (i.e. 95lbs thruster, 24 inch box jump, etc.)

RESET:
Run 1 Mile
30 Sit-Ups
20 Windmills (no weight, each side)
10 L-Push Ups

26 OCT 2012 - EMOM Deadlift, Box Jumps, KB Swings

INTENSITY:
EMOM 12 Minutes
2 Deadlifts (255/185)
3 Box Jumps (24/20)
4 KB Swings (2p/1.5p)

RESET:
10 Landmine Front Squats (45/25)
10 Spiderman Lunges
10 Ring Rows
60s Squat Bridge

18 JUL 2012 - Double Unders, Wall Balls, Toes to Bar, KB Swings, Deadlift

HEAVY:
Bench Press
Between each set perform:
6 SDHP (95/65)
6 Bench Dips

INTENSITY:
50 Double Unders
40 Wall Balls
30 Toes to Bar
20 KB Swings (2p/1.5p)
10 Deadlift (255/185)

RESET:
2 Rounds of:
60s Plank
Max Effort Wall Sit
Max Push-Ups

21 JUN 2012 - AMRAP KB Swings, Power Cleans, Weighted Walking Lunge

HEAVY:
Overhead Squat
Between each set perform:
4 Strict Pull-Ups
4 Toes to Bar

INTENSITY:
AMRAP, 12 Minutes
10 KB Swings
8 Power Cleans (115/75)
6 Weighted Walking Lunges (45/25)

Working out with a fire hose can be a terrific shoulder, abdominal, and cardio workout! Check out the below ab workout to see how!

RESET:
60 Seconds Fire Hose "Beater"
60 Seconds Plank
60 Seconds Squat Bridge
60 Seconds Plow Pose

14 JUN 2012 - HSPU, Back Squat, Push-Ups, Double Unders, KB Swing

HEAVY:
Clean and Jerk
Between each set, perform:
6 KB Goblet Squats
8 Push-Ups

INTENSITY:

In 15 minutes, make it as far down the ladder as you can, of;
10 HSPU
20 Back Squats (225#/155#)
30 Push-Ups
40 Double Unders
50 KB Swings (55#)
40 Double Unders
30 Push-Ups
20 Back Squats
10 HSPU


RESET:
Slow, For Quality:
10 Squat + Landmine Press*
10 Cobra Push-Ups


*Squat + Landmine Press: With the landmine in-hand, up and at your chin level, go down into the bottom of the squat. At the bottom of the squat, perform a single press overhead with the landmine.

01 JUN 2012 - KB Swings and Suicides

HEAVY:
Power Clean
Between sets, complete:
6 Chin Ups
2 HSPU

INTENSITY:
Complete 6 rounds:

You have 1 minute to complete the following:

5 KB Swings, 2p/1.5p
1 Suicide Sprint*, 40m

Rest exactly 60s between rounds
Penalty: if you do not make the 1 minute mark count a penalty. Each penalty is worth 20 burpees at the end of the workout.

*Suicide Sprint places a marker every 10m. You must run out to each marker and back to the starting position except for the final marker at the 40m line which is the finish line. In other words, 10m and back, 20m and back, 30m and back, 40m. 

RESET:
 2 Rounds of:
 10 Sampson Lunges
 60s Cobra Pose
 10 High Kicks, each leg
 60s Spiderman Lunge, each leg
 5 Barbell Ab Roll-Outs

Ab Roll Out

16 MAY 2012 - Front Squat, KB Swings, Pull-Ups, Toes-to-Bar

HEAVY:
Shoulder Press
Between each set perform:
50' Bear Crawl

Follow the "Heavy Work" section to the right for weight and reps

INTENSITY:
4 Rounds of:
 3 Cycles of:
 2 Front Squats (185 / 135)
 10 KB Swings (1.5p / 1p)
 3 Pull-Ups
 3 Toes-to-Bar

Perform each cycle of exercises 4 times. Post times to comments

RESET:
For Quality
Jog 400m
15 Cobra Push-Ups
15 Ring Dips

08 MAY 2012 - Tabata Work - Pull-Ups, Burpees, Air Squat, KB Swings

HEAVY:
Overhead Squat
Between each set, perform the following:
20 Double Unders
5 Strict Pull-Ups

Take no more than 120 seconds rest after completing the last pull-up
See the HEAVY WORK pane to the right for REPS and LOAD --->

INTENSITY:

Using the Tabata format (20 seconds of work followed by 10 seconds of rest), complete:

100 Pull-ups
50 Burpees
100 Squats
50 KB Swings (72/53)


RESET:
2 Rounds, For Quality:
10 Around the Worlds, Right
25 V-Ups
10 Around the Worlds, Left
25 Ground Press w/ 45# Plate

23 APR 2012 - "Eva"

Heavy:
Deadlift
Rest no more than 90 seconds between sets

See "Heavy Work" to the right for information on reps and load

Intensity:
"Eva"
5 Rounds for Time of:
800m Run
30 KB Swing (2p / 1.5p)
30 Pull-Ups



Reset:
Plank - ALAP (As Long As Possible)
Cobra Pose - 60 Seconds
Squat Bridge - 120 Seconds
Push-Ups - Max Reps

03 APR 2012 - KB Swing, Sit-Up, Walking Lunge

HEAVY:

Full Clean
Between sets, complete:
4 Bench Press*
6 KB Swings

*Bench Press - go around 70% of 1 rep max

INTENSITY:
4 Rounds for Time:
25 KB Swings 70/53
30 Ab Mat sit ups
40 Walking lunges


RESET:
800m Jog
20 Pass Throughs, PVC Pipe
Shoulder Extensions, PVC Pipe, 60s hold
20 Push-Ups
Squat Bridge Position, 60s hold

22 MAR 2012 - Run, KB Swings, Walking Lunge

HEAVY:

Front Squat
Between Sets, Perform:
10 GHD Situps
10 Air Squats

3-4 Sets. Spend no more than 20 minutes on this section.

INTENSITY:
For Time:
400m Run
100 KB Swings (1.5p/1p)
150 Walking Lunge Steps
400m Run

POST:
2 Rounds of:
10 Around The Worlds (pick a direction)
10 Spiderman Lunges
Squat Bridge, 60 Second hold