Tag Archive: kettlebell swing


2 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups

Rest 5 minutes, then repeat.

This workout a variation of “Helen” and is all about intensity. You must run as fast as you can to create the intended stimulus.

 

 

3 rounds for time of:

25 Wall Balls, 20/14 lbs

20 Kettlebell Swings, 53/35 lbs

15 Pull-ups

10 Back Squats, 225/155 lbs

Scale as needed.

 

1/06 Linchpin

AMRAP 7 minutes of:
7 Burpees
7 Kettlebell Swings 70/53#

*Rest 7 minutes & repeat.

 

15 kettlebell swings (53/35#)

10 pushups

20 goblet squats (53/35#)

 

3 RFT
20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight

then…

10 MIN AMRAP:
100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”

Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.

“Grace”

30 reps for time:

Clean and Jerk (135/95 lbs)

 

rest 5 minutes, then

 

“Helen”

3 RFT

400 meter run

21 Kettlebell swings (1.5/1 pood)

12 Pull-ups