Posts tagged kettlebell swings
Workout of the Day - July 17, 2019

Skill
Handstand/Handstand Walk Practice

Conditioning
“Dirty Thirty”
For Time:
- 30 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Jumping Pull-Ups
- 30 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 30 Lunges
- 30 Knees-to-Elbows (L2: Clam Crunches)
- 30 Push Press (Rx: 45#/35#, L2: 35#/25#)
- 30 Supermans
- 30 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Burpees
- 30 Double Unders (L2: 75 Singles)

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Workout of the Day - June 11, 2019

Conditioning
”Lumberjack 20”
For time:
- 20 Deadlifts (Rx: 225#/185#, L2: 185#/135#, L3: 135#/95#)
- 400m Run
- 20 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 400m Run
- 20 Overhead Squats (Rx: 115#/85#, L2: 95#/65#, L3: 75#/45#)
- 400m Run
- 20 Burpees
- 400m Run
- 20 Chest-to-bar Pull-ups (L2: Pull-ups, L3: Band)
- 400m Run
- 20 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 20 Dumbbell Squat Cleans (Rx: 45#/30#, L2: 35#/20#, L3: 25#/15#)
- 400m Run

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Workout of the Day - May 27, 2019

Partner WOD
”Whitten… w/ a Partner!”
5 Rounds for time:
- 22 Kettlebell Swings (Rx: 70#/55#, L2: 55#/35#, L3: 35#/25#)
- 22 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 400m Run
- 22 Burpees
- 22 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
*Split everything evenly*

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

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Workout of the Day - May 23, 2019

Strength
Pause Back Squat:
- 5x3 @ Moderate Weight

Conditioning
20 Minute EMOM:
- 1st Minute: 20 Wall Balls* (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 2nd Minute: 20 Russian Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- 3rd Minute: AMRAP Double Unders (L2: Singles)
- 4th Minute: Rest
Score = Double Unders Completed

*If you are doing Murph on Saturday, only do 10 Wall Balls on the first minute.

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Workout of the Day - February 19, 2019

Strength
Deficit Deadlifts:
- 5x5 working up to 75%
- Complete 5 reps every 2 minutes
- Single 45# plate as deficit

WOD
2 Minutes on / 2 Minutes off (Rest 2 minutes after each exercise):
- Calorie Row
- Burpee Box Jump Overs
- Pull-ups (L2: Banded Pull-ups)
- Single Arm Kettlebell Overhead Squat (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)

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Workout of the Day - January 31, 2019

Partner Wod 

1000m Row
2 rds of
-10 T2 B (L2: K2arms, L3: knee ups)
-10 Russian KB swings (Rx: 2pood/1.5pood, L2: 1.5pood/1pood, L3: lighter)
-10 hollow rocks (Rx: straight legs with arms behind ears the whole time, L2/3: bend knees or arms in front of ears)
-200 DUs (L2: 100DUs, L3: 600 JR)
2 rds of 
-10 Pull-ups (Rx: strict, L2: kipping or butterfly, L3: band)
-10 American KB swings 
-10 hollow rocks 

500m Row
2 rds of
-10 T2B 
-10 Russian KB swings
-10 hollow rocks 
-200 DUs
2 rds of 
-10 Pull-ups 
-10 American KB swings 
-10 hollow rocks 

Then Mobility and Stretch Work

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