Friday, December 19, 2014

Saturday, 12/20/14


Bottom Up Partial TGU (stop at hip bridge) - 3RM

Bottom Up Clean and Press - 5RM



10 Snatch (explosive) 

10 1 Arm Row (high tension)

10 Clean (explosive)

10 Semi Kneeling (1 Knee on ground) strict Press (high tension)

10 One Arm Swings (explosive)


The SWOD involves stabilization at the shoulder and wrist.  Packing the shoulders correctly helps, as does gripping the handle hard.  Alignment of the handle, wrist, elbow, and shoulder should be maintained on both exercises, or else the bell will easily flip.

The WOD involves alternating between the two opposite types of kettle bell movements.  One is fast and explosive.  The next involves lots of muscle tension and strict body control.  Alternating between the two is hard to do unless you focus on breath control and proper abdominal bracing/ pressurization.

Friday, December 12, 2014

Saturday, Dec 13, 2014


KB Complexes:

Establish a 1RM for the following complex on each side of your body:

Complex 1 = Clean and Press, Windmill, Reverse Lunge

Complex 2 = Snatch, Clean and Jerk, Thruster


5 RFT of:

1 Turkish Getup
10 Pushups
20 Alternating Swings

Friday, December 5, 2014

Saturday Dec 6, 2014


     Renegade Row- 5 RM each side 
     (pushup position over top of 2 kettlebells)

     Bottom Up Clean and Press- 3RM 
     (kettlebell upside down)


      Descending Ladder

       10, 9, 8, ....1 Clean and Jerk
        10, 9, 8....1  One Arm Swing

     Directions: Perform 10 Clean and Jerk, then 10 one arm swings, all on your right side first.  Then, repeat on your left side.  Then, switch back to your right side, but perform 9 clean and jerk, then 9 one arm swings, before completing it on your left side.  Continue in this alternating fashion until you complete 1 rep of each exercise on each arm.