AMRAP – 20 Minutes:
– 12 One Arm KB Swings
– 9 One Arm KB Rows
– 6 One Arm KB Cleans
– 3 One Arm KB Presses
Tag: KB Swing
Categories
2010-10-13 UGS
Four Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings
Five Rounds for Time:
– 10 Goblet Squats
– 20 Mountain Climbers
– 30 Kettlebell Swings
Categories
2010-10-06 UGS
Four Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings
“Jack”
AMRAP – 20 Minute:
– 10 Push Presses (115#/75#)
– 10 KB Swings (24kg/16kg)
– 10 Box Jump (24″/20″)
For Time:
– 200 KB Swing
Categories
2010-09-29 UGS
Three Rounds
1a. 10 KB Front Squats
1b. 1-3 Rope Climbs
Three Rounds
2a. 10 Jumping Lunges
2b. Max Tactical Pushups
Three Rounds
3a. 10 Slam Balls
3b. 20 Burpees
3c. 30 Sledge Strikes
Three Rounds
4a. 200′ Tire Drag
4b. 20 KB Swings
Categories
2010-09-22 UGS
Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing
Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk
Categories
2010-09-17 UGS
Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing
Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk
AMRAP – 15 Minutes
– 5 Pullups
– 10 KB Swings
– 15 Double Unders