2 Rounds For Time:
100m Row
10 KB Snatch (5ea, alternating @ 53/35)
25 Weighted Burpees (45/25)
100m Row
10 Turkish Get-ups (5ea, alternating @ 53/35)
25 Chest2Bar Pull-ups
100m Row
10 KB Cleans (5ea, alternating @ 53/35)
25 Box Jump Overs (30"/24")
100m Row
10 Turkish Get-ups (5ea, alternating @ 53/35)
25 Toes2Bar
*Obviously, we will scale where appropriate. Being as we only have 5 Rowers, it will be first come, first served, for the Row, but it's only 100m at a time, so you won't have to wait long, if at all. For the Turkish Get-ups, you must come back to the ground for each rep to count. Scaling up to 70/53 may be an option for a few of you, but we will individualize for each athlete. Two Rounds and done guys, how bad could it be? :-)
"Forging Elite Fitness In Midtown Omaha"
Showing posts with label KB Snatches. Show all posts
Showing posts with label KB Snatches. Show all posts
2013-02-14
2013-01-13
SUNDAY WORKOUT
AMRAP 20 Minutes:
2 One Arm Kettlebell Snatch (1each @ 70/53)
3 Muscle Ups
4 Box Jumps (30/24)
*If you can't do Bar and/or Ring Muscle Ups, we will have stations set up for Jumping Bar Muscle Ups. We will spend a few minutes working KB Snatch technique, so bring your wrist wraps to protect your forearms. Select a Kettlebell, and a Box Jump height, allowing you to challenge yourself, but be realistic so you don't stall out, or get to a point where you're unable to continue 5 minutes into the workout.
2 One Arm Kettlebell Snatch (1each @ 70/53)
3 Muscle Ups
4 Box Jumps (30/24)
*If you can't do Bar and/or Ring Muscle Ups, we will have stations set up for Jumping Bar Muscle Ups. We will spend a few minutes working KB Snatch technique, so bring your wrist wraps to protect your forearms. Select a Kettlebell, and a Box Jump height, allowing you to challenge yourself, but be realistic so you don't stall out, or get to a point where you're unable to continue 5 minutes into the workout.
2012-07-22
SUNDAY WORKOUT
SKILL: 15-20 Minutes
KB Single Arm Snatches
* Something new so let's take the time to perfect it!
WORKOUT: 12 Minute Cutoff
3F/5M STRICT Chin Ups (Scale Reps OR Add Bands, If Needed, But Make This Challenging)
10 Alternating KB Single Arm Snatches (35#/53#)
15 KB RUSSIAN Swings (35#/53#)
* 5 Total Rounds *
Russian Swings Are Only To Above Head Height... Really Work On Hip Driving The KB!
POST WOD: 5 Minutes
50 AbMat Sit Ups
* NOT for time, but NO ARM SWINGING ALLOWED!
POST ALL RESULTS TO COMMENTS
KB Single Arm Snatches
* Something new so let's take the time to perfect it!
WORKOUT: 12 Minute Cutoff
3F/5M STRICT Chin Ups (Scale Reps OR Add Bands, If Needed, But Make This Challenging)
10 Alternating KB Single Arm Snatches (35#/53#)
15 KB RUSSIAN Swings (35#/53#)
* 5 Total Rounds *
Russian Swings Are Only To Above Head Height... Really Work On Hip Driving The KB!
POST WOD: 5 Minutes
50 AbMat Sit Ups
* NOT for time, but NO ARM SWINGING ALLOWED!
POST ALL RESULTS TO COMMENTS
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