Range of motion drills, then warm-up with: Ball slams (30#) 4,8,12,16, 20 Shuttle sprints (50′ down, 50′ back = 1) 10,8,6,4,2 Strength: DB lateral raises 10-10-8-8-8, superset with 0:30 second handstand holds MetCon – partner WOD. Station A works, Station B runs 400m. When B returns, switch. Continue until each partner has completed a total […]
Tag Archives: russian swings
Dynamic warm-up, then 3 rds of: 1:00 row for calories 1:00 max ab-mat sit-ups 1:00 max bar-facing burpees 1:00 max shuttle sprints (50′ down and back = 1) for total reps 1:00 minute rest Strength: Bench 8-5-3-3-3, superset with max pull-up holds MetCon: 200m sandbag run (70#) 50 hand-release plate push-ups 200m sandbag […]
We had a week of workouts that left us feeling like we’d been run over. We took the day off yesterday to recover, but didn’t feel 100% like ourselves today. Sometimes, you just have to push through it… Stretch, Run 1 mile, Range of Motion (ROM) Drills, then 21-15-9 of: Russian KB Swings (72#) Butt-to-ball […]
Dynamic warm-up, then 4 rds of: 100′ walking lunges 10 supine pull-ups 15 V-ups 20 KB Russian swings (72#) Strength: deadlifts 8-6-4-4-4, superset with 0:10 plank holds, alternating back leg up off the ground at a 45 degree angle – left, right, left, right (0:40 seconds total each round) MetCon: 4 rds of 400m […]
Dynamic warm-up, then 3 rds of: 100′ bear crawl (50′ down and back) 20 Single leg deadlifts (62# KB) 15 Russian KB swings (62#) 10 Burpee box jumps (24″) Strength: Squats 8-8-5-3-3, superset with strict pull-ups, 8-8-8-8-8 MetCon: complete reps of 10, 9, 8…1 of SDLHP’s (72# KB) Standing broad jumps Oly-bar rows […]
Just getting around to publishing my Valentine’s Day Workout – been under the weather. But, it just so happens that this was my 40th birthday, so we had a real butt-kicker. Dynamic warm-up. For time: Start with 214 double-unders, then 2 rds of: 40 calorie row 40 overhead walking lunges (45# plate) 40 DB oblique crunches […]
ROM Drills, Dynamic Warm-up, then 25-20-15-10-5 Russian KB Swings (62#) Burpees Strength: Deadlifts 5-5-5-5-5, superset with heavy bag work (1:00, 1:00, 1:00, 1:00, 1:00) MetCon: 3 rds for time of 20 push-press (95#) 10 knees-to-elbows 5 sandbag box step-ups, each side (70# bag and 24″ box) -DR & AR 6:15
ROM Drills, then warm-up with 12,11,10,9…down to 1 reps of: Double-unders Russian swings (62# KB) Goblet squats (62# KB) Strength: Shoulder press 10-12 reps, 6-8, 3-5, then a burn-out set. Superset with flutter kicks (25, 25, 25, 50 each side) MetCon: 15-12-9-6-3 reps of Handstand push-ups Sandbag box step-ups (70#, 24″ box) Knees-to-elbows […]
ROM Drills Warm up with 3 rds of: 0:45 seconds of jump rope, rest 0:15 0:45 secs of wall sit, rest 0:15 0:45 secs of Russian swings, rest 0:15 Strength: Lateral Raises 8-8-8-8 Goblet squats 10-10-10-10 Single Arm DB Rows 10-10-10-10 (each side) MetCon: 100m suitcase carry (50# DB) – right side 10 […]