

Tues, 11/20/2018
"Full Count"
30-25-20-15-10:
Kettlebell Swings (53/35)
After Each Set:
14/10 Calorie Row
200 Meter WB Run (24/20)
Scale Options:
KB - Russian Swings
200 M Run w/o WB
MetCon Edition
20-15-10-5-5 Russian Swings
400 M Run after each round
Beginner Scale
Scale MetCon to 200 M Run (WB optional) Notes: In this triplet workout, athletes will choose a kettlebell that they could swing overhead for 30+ repetitions unbroken when fresh. Within the workout, looking to complet


Mon, 08/28/2017
"Swing Away"
4 Rounds For Time
25 Russian Swings (70/53)
20 Double Unders
15 Box Jumps (24/20″)
10 DB Snatch (50/35) L2
Sub 20 DU attempts
L1
Sub 50 Singles
Sub step ups
Sub 10 snatch balance Notes: Four technical movements in short bursts. Moving accurately and with exceptional technique is paramount. This is a good day to practice a movement you haven't quite mastered. #WOD #swingaway #russianswings #kb #doubleunders #du #boxjumps #dbsnatch


Thurs, 08/17/2017
A) "Ring the Bell"
27-21-15-9
RX
Russian Swings (70/56)
Burpee
400 m Run
L1
21-15-9
Sub 200 m Run B) ROMWOD #WOD #Ringthebell #RussianSwings #kb #kettlebell #burpee #run


Tues, 08/01/2017
A) Front Squat
RX
3x4
L2
3x5 B) 14 AMRAP
RX
3 Squat Clean (185/115)
15 Russian Swing (53/36)
20 Double Unders
L2
Sub 30 seconds DU attempts
L1
3 Power Cleans
15 Russian Swings
40 Singles #WOD #CleanandJerk #PushPress #Jerk #Snatch #RussianSwings #DoubleUnders #DU #FrontSquat


Wed, 07/19/2017
A) High Hang CJ Complex
10 EMOM
RX
High Hang Squat Clean + Jerk
L2
High Hang Power Clean + Jerk B) 12 Min AMRAP
RX
24 Russian Swings (53/36)
12 Box Jump
L1
Sub step ups Notes: The complex is done with a full squat clean. Focus on dynamic hips and fast feet under the bar. Move up in weight unless you fail an attempt OR have to press out. #WOD #EMOM #HighHang #CleanandJerk #CJ #RussianSwings #KB #Kettlebell #BoxJump


Wed, 06/28/2017
A) Front Squat
7 Min EMOM
RX
Power Clean + 2 Front Squat B) 5 Rounds For Time
(18 Min Time Cap)
RX
20 Double Unders
15 Burpees
20 Russians (53/35)
15 Box Jump (24/20)
L2
Sub 30 seconds DU attempts
or 40 singles
L1
Sub 20 singles
Sub box step ups Notes: Work up to a challenging weight on the EMOM. The Metcon is a sprint… pick a pace you can keep for all 5 rounds, but push to go quickly. #WOD #FrontSquat #emom #doubleunders #dus #burpees #russian #russianswi


Friday, May 12th, 2017
A) Back Squat
L3
75% x 5
85% x 3
95% x 1+
L2
3 x 5 Partner WOD
L3
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull Ups
1000 M Row - Cash-out
L1
(Team of 3)
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull Ups
1000 M Row - Cash-out Notes: Each movement must be completed before moving on to the next one. Work can be broken up any way you want. #WOD #BackSquat #PartnerWOD #Row #PushUps #Russia