Kettlebell

Objectives of Today’s Training

  • Pulling Strength
  • Cardio Endurance

Workout-1

10 Rounds

  • 1 Weighted Pull-up
  • 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

  • 1 Deadlift 365/255
  • 3 KB Sumo-deadlift High Pull 70/50
  • 5 Goblet Squats
  • 10 Cal Assault Bike or Ski

Objectives of Today’s Training

  • Improve Handstands
  • Increase Pulling Strength
  • Improve aerobic capacity

Workout -1

11 min EMOM

  • 1 Wall Walk +
  • 2 Sumo Deadlifts (increase weight each round)

Workout-2

4 Rounds For Time

  • 25 Cal AB
  • 21 KB Swings (53/35)
  • 12 Pull-ups

My goal is to push harder than normal on the bike. I can ride comfortably around 60-63rpm, so I want to push it up to 65-70rpm.

Warm-up

3 Rounds

5 Kettlebell Swings   (75lb Kb)
5 Kettlebell Squats
5 Kettlebell Thrusters

Strength
Tempo Front Squats
8 x 2 (3 sec down, 2 sec pause, fast up)
15 count hollow-body between rounds

Workout  (Partner)

Rotate as needed

1500m row partner holds a plank
100 wall balls partner holds a flex-arm pull-up
100 floor-presses (115lb) partner farmer carry down and back (53lb kb)

 

Tags:

Workout

30 min EMOM (Every Minute ON the Minute)

  • 1 Round of Kettlebell (Right Hand)
    • 12 Deadlifts
    •  9 Hang Cleans
    •  6 Push Press
  • 12 cal Row
  • 1 Round of Kettlebell (Left Hand)
    • 12 Deadlifts
    •   9 Hang Cleans
    •   6 Push Press
  • 150m Run
  • 3 rope wall climbs or 9 pull-ups and 9 air squats
  • 40 double-under jump ropes or 120 single unders