The Compound Strength and Conditioning: CrossFit Vacaville North: kb swings

Showing posts with label kb swings. Show all posts

Monday 6.08.15

Strength: Push Press 5-5-5-5-5

Try to improve by 5-10# on each set from 5.11.15

WOD: AMRAP in 14:00:
- 10 KB Push Press – right
- 20 KB Swing – russian
- 10 KB Push Press – left
- 20 KB Weighted Sit Ups - kb as high up on chest as possible

* 53/35# for rx'ed

Friday 6.05.15

Strength: Muscle Snatch 1-1-1-1-1-1-1

WOD: For time:

- 50 Kettlebell Swings- Russian (53/35#)

- 25 Ring Dips

- 40 Kettlebell Swings

- 20 Ring Dips

- 30 Kettlebell Swings

- 15 Ring Dips

- 20 Kettlebell Swings

- 10 Ring Dips

*KB Swings are "Russian" and should be unbroken. 100m row penalty for every time the KB is set down in a set.

**For the ring dips, if you cannot rotate the palms forward to approx. 45 degrees at every lockout, switch to ring push ups

Friday 5.22.15

Strength: Bench or Floor Press 5-5-5-5-5

WOD: 5 Rounds:

- 6 Thrusters (135/85#)

- 12 Box Jumps (24/20")

- 18 Kettlebell Swings (53/35#)

Strength: Push Press 5-5-5-5-5

WOD: Complete:
- 400m Run
Then, 5 rounds for time of:
- 15 Kettlebell Swings (53/35#)
- 15 Deficit Push Ups (hands on 25-lb. plates or rings 3" off floor - touch chest to floor)
Then,
- 400m Run

Wednesday 5.06.15

Strength: Shoulder Press 3-3-3-3-3

WOD: Tabata:
- Russian Kettlebell Swings (AHAP)**
- Abmat or GHD Sit Ups
- Burpees
- Handstand Push Ups or Holds

*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise, in any order, before moving to the next.
**For the KB Swings, work on pulling the KB back down forcefully, instead of simply letting gravity do the work for you.

Wednesday 4.29.15

Strength: Barbell Reverse Lunges - Front Squat grip 10-10-10-10 (5 on each leg/ set)*

*Add 5-10# from last week

WOD: Alternating EMOM for 12:00:

Odd minutes…
- 3 Handstand Push Ups (or 10 sec Hold)
- 10 KB Sumo Deadlift High Pulls (53/35#)

Even minutes…
- 5 Box Jumps (24/20")
- 10 Russian Kettlebell Swings (53/35#)

Friday 4.24.15

Skill: Ring Rows 4 x max reps

WOD: Complete for 6:00:

- 500m Row
Then AMRAP with remaining time:
- 15 Kettlebell Swings (53/35#)
- 10 Ring Dips

Rest 3:00, then repeat.

Monday 4.06.15

Photo courtesy of Wodmedic.com

Strength: Back Squat 1-1-1-1-1-1

WOD: AMRAP for 15:00:
- Wall Walk with Push Up – 3 Reps
- 15 Kettlebell Swings (53/35#)
- 30 Russian Twists (53/35#)

Monday 3.02.15

A screen shot from the live streaming feed of Doug's competition!

Strength: Back Squat 10:00 to find 1rm, then 3x5 @ 70%

WOD: "Upside Down Helen"

3 rounds:

- 400m Run

- 21 Kettlebell Swings

- 12 Handstand Push Ups

Monday 2.23.15

Strength: Push Jerk 2-2-2-2-2

WOD: 4 rounds

- 15 Double Unders

- 15 Kettlebell Swings (53/35#)

- 15 Wall Ball (20/14# to 10/9')

- 15 Pull Ups

Monday 2.16.15

Strength: Push Press 2-2-2-2-2-2

WOD: Complete for time.

- 20 yard KB Walking Lunges (53/ 35#)
- 20 1-arm Thruster (10/ arm)
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 20 KB Swings
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 20 KB Snatches (10/arm)
-Rest 60 seconds-

- 20 yard KB Walking Lunges (53/ 35#)
- 200m Weighted Sprint

Don't put the KB down at any point or give yourself a 300m Row penalty each time!!

Monday 2.09.15

Strength: Hang Power Clean 3-3-3-3-3

WOD: For time:
- 400m Run
- 30 Wall Ball shots (20/ 14# to 10' target)
- 30 Kettlebell Swings (53/35#)
- 30 Wall Balls
- 30 Pull Ups
- 30 Wall Balls
- 30 Knees to Elbows
- 400 m Run

*Optional: EMOM for 8:00:

- max set of Muscle Ups

Wednesday 2.04.15

Strength: Bench/Floor Press 5-4-3-2-1

WOD: "Helen"
3 rounds:
- 400m Run
- 21 Kettlebell Swings (53/35#)
- 12 Pull Ups

*Optional: 30 ring rows for time at hardest variation

Monday 1.26.15

Skill: AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: For Time

- 150 Kettlebell Swings - russian (at least 53/35#)

- 50 Toes to Bar

** reps/movements can be broken up as needed

*Optional: Complete:

- 30 Hip & Back Extensions

- 30 Russian Twists

Tuesday 1.20.15

Strength: 50 Strict Pull Ups, as few sets as possible. Add weight as you can.

WOD: 2 rounds:

- 50 Goblet Squats (AHAP)

- 400m Run

- 50 Kettlebell Swings

*Optional: Complete:
- accumulate 1:00 L-sit (2:00 time cap)
- 20 Toes to Bar (3:00 time cap)
- accumulate 1:00 L-sit (2:00 time cap)

Monday 1.12.15

Optional Cash Outs are back.

Remember, complete these 2-3:00 minutes after your WOD!

Skill: EMOM for 10:00
- Double Unders
Advanced x50
Intermediate x25-40
Beginner x5-20 attempts

WOD: Complete:
Reps of 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
- Burpees
Reps of 2, 4, 6, 8, 10, 12, 14, 16, 18, 20
- Kettlebell Swings (AHAP)

Alternate between Burpees and KB Swings

*Optional: 6:00 time cap:
- 50 Toes to Bar

Monday 1.05.15

All this week we are going to incorporate GRID score workouts.
Complete them, then at the end of the week, enter the info HERE (in the red portion of the page) to get your score!

Get on the rings and play!!
You can't get your muscle up without doing it and even if one isn't in your immediate future it's simply fun .

Skill: Muscle Up practice, then:

GRID score: Complete as many Ring Muscle Ups as possible in 80 seconds.

WOD: AMRAP in 15:00- 10 yard KB racked Walking Lunge
- 10 Kettlebell Swings
- 10 Russian Twists

*complete WOD with a 53/35# Kettlebell

Monday 12.22.14

Skill: EMOM for 10:00:

- Double Unders

Advanced x 40

Intermediate x 20-30

Beginner x 5-20

WOD: Reps of 30-20-10

- Kettlebell Swing

- Burpees

- Toes To bar

*Optional: For time:
- 30 Handstand Push Ups

Post reps and times to comments.

Monday 12.15.14

No Matt's leg isn't hurt....this is just the most comfortable position he could find after Friday's WOD

Skill: EMOM for 12:00:
- Toes to Bar
Advanced: 10-15 reps
Intermediate: 6-10 reps
Beginner: 3-6 reps

*Compare to 11.26.14 and try to improve

WOD: For time:

- 75 Kettlebell Swings (53/35#)
- 800m Run

- 75 Kettlebell Swings

*Optional: Complete:
- 7 Rope Climbs for time (8 min time cap) or rope raises and lowers (3=1 rope climb)

Post weights and times to comments.

Friday 12.12.14

Go to this link to donate to the family
http://www.gofundme.com/hf2ef4

Strength: Deadlift 3-3-3-1-1-1

WOD: "Tyler Moon Memorial WOD"

21-15-9

- Cleans (135/95#)