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Old 06-04-2012, 12:09 PM   #1
Phil Eich
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KettlebellWOD

Midline:

50 hollow bodies

Strength:

1 round max pushups
4 rounds 50% of first round (short rest)

WOD:

AMRAP 10:

12 walking lunges (Kettlebell in front rack alternate arms each round)
10 clean and press (5 each arm)
100m shuttle (50m there and back)
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Old 06-04-2012, 09:01 PM   #2
Phil Eich
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Re: KettlebellWOD

Strength:

1a) Pull ups: 60% of max reps 5 rounds
1b) 25 leg circles RT/25 leg circles left

WOD:

5 kettlebell snatches (5rt/5lt)
6 Burpees
9 Air squats

15min AMRAP

Post total rounds and weight used.
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Old 06-06-2012, 07:17 PM   #3
Phil Eich
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Re: KettlebellWOD

Midline:

50 Evil Wheels

Strength:

1) Pushups: 6 rounds 55% of max reps (rest 30s-1min)
2) Pull ups: 6 rounds 55% of max reps (rest 30s-1min)

WOD:

1 front squat
1 thruster

1min AMRAP
1min rest
2min AMRAP
2min rest
3min AMRAP
3min rest
4min AMRAP

Post total reps to comments.

*use two kettlebells if possible. If using one, switch arms as needed and try to keep the reps for each arm equal.
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Old 06-11-2012, 05:33 PM   #4
Phil Eich
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Re: KettlebellWOD

Strict Cindy

3 Strict Pullups
10 Pushups
15 Squats
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Old 06-15-2012, 02:01 PM   #5
Phil Eich
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Re: KettlebellWOD

Conditioning:

Run 1 mile

then

Tabata Kettlebell Swings (two handed)

Rest 3 minutes

Tabata Air Squats

Post your mile time, total swings, and total squats to comments.

Cash-out: (optional extra work)

10 box jumps EMOTM (every minute on the minute) for 5 minutes
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Old 08-19-2012, 09:22 AM   #6
Phil Eich
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Re: KettlebellWOD

Strength:

50 Chinups - any set/rep number without going to failure

Complete 4 rounds:

1 Minute Max Reps 2 Arm KB Push Press
1 Minute Max Reps Jumping Squats (light kettlebell)
1 Minute Max KB Swings

Rest 1 minute between rounds

*switch arms each round if using one kettlebell.

Rest 10 minutes, then:

Cashout:

6x100m sprint
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Old 08-20-2012, 06:52 PM   #7
Phil Eich
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Re: KettlebellWOD

Strength:

Pullup ladder- 1...2....3...till you fail a set, then do a set of max reps. Rest 20-30 seconds between sets.

WOD:

3 rounds:

1min kettlebell snatch (or one arm swing)
1min kettlebell walking lunge

then rest two minutes. Repeat two more rounds. Rest 1 minute, then complete one final round, for a total of 6 working rounds.

Post total reps to comments.

*Snatch: the kettlebell needs to pause at the top for it to count - this is called fixation. Loosening the grip while punching through the handle will save your grip.

*Lunge: Use free hand to stabilize bell if grip starts to fail

Cashout:

4x max rep pushups, feet elevated to 45 degrees.
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Old 09-27-2012, 07:27 AM   #8
Phil Eich
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Re: KettlebellWOD

WOD: (plyometric repeat)

Remember, the goal is to keep each rep as fast as possible and go for the full 5 minutes/movement not to obliterate yourself and call it at minute 2, so scale down if needed. You are training your nervous system to operate at high speed over extended durations.

5-10 Dynamic Pushups
rest 15 seconds
repeat for 5 minutes

8-10 Kettlebell Jumping Squats (with kettlebell on back or hanging)
rest 15s
repeat for 5 minutes

8-10 Kettlebell push Press
Rest 15s
repeat for 5 minutes

3-6 Pullups
Rest 20s
Repeat for 5 minutes
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Old 11-20-2012, 06:20 AM   #9
Phil Eich
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Re: KettlebellWOD

Strength:

3x max V-ups

WOD:

3 rounds for total reps:

1 minute kettlebell Thrusters (use two kettlebells if possible, otherwise try to be balanced with sides)
Rest 1 minute
1 minute Pullups
Rest 1 minute
1 minute double arm swings
Rest 1 minute
1 minute Burpees
Rest 1 minute
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Old 11-21-2012, 06:05 AM   #10
Phil Eich
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Re: KettlebellWOD

WOD 1:

10 minute Jump Rope

While resting after jump rope, do light reps long cycle to prepare for WOD 2

WOD 2:

4 Rounds:

1 minute Long cycle (two kettlebell)
1 minute Rest

Rest 5 minutes, then

WOD 3:

25-20-15-10-5 Burpees

Perform 1 set of max rep pullups between each set of burpees
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