Kettlebells

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 x air squats
• 5 kb swings

Squats (Front or Back – your choice)

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

10 (5 each side) lateral med-ball slams between warm-up rounds

10 – 1 for time

• Goblet Squat
• Kettlebell Russian Swings

1-down and back 1-arm farmer carry between each round. Switch arms at the halfway point.

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats
• 5 KB Swings (warm-up weights)

Strengths

• 10 Turkish Get-Ups (35/25)
• 20 KB Pull Through – Push-ups

12 Minute (U Go, I Go)

• 2 Toes-to-bar
• 3 KB Swings (70/53)
• 5 Ski Erg Cal

100 Sit-up Finishers

3 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 x air squats
• 2 x 1 left + 1 Right 1 arm Kettlebell Swings

Back Squats

• 2 x 5 @ 45/35
• 1 x 5 @ 95/65
• 1 x 3 @ 135 / 85
• 1 x 2 @ 185 / 115
• 5 x 3 (work set)

For Time (30-20-10)

• Right Arm 1-Arm Kettlebell Swings. (53/35)
• Left Arm 1-Arm Kettlebell Swings
• Goblets Squats

Provided by CrossFit.com

4 rd Warm-Up

• 2 x 1 inchworm + 2 shoulder tap push-ups
• 10 Air Squats

Strength

• 10 Turkish Get Ups
• 20 KB Pull Through – Push-ups

10 to 1 with a Kettlebell

• Goblet Squat
• 1 arm Swing (Left then Right)
• Right then Left
  • Hang Clean and Jerk
  • 1 arm Thrusters

3 Round Warm-up

• 10 Air Squats
• 5 inchworms
• 10 Walking Lunges
• 5 push-ups

25 min ALT EMOM

• 10 DB/KB Thrusters (pick a weight)
• 10 DB/KB Renegade Rows
• 12 DB/KB Box Step Ups
• 15 KB Swings
• Rest

10-minute Warm-up

• 3 Rounds
  • 10 Air squats
  • 10 Push-Ups
  • 10 Sit-ups
  • 10 Jumping Jacks

5 rounds of (15 minutes)

• 5 Deadlifts (increase weight each round)

20 Min AMRAP

• 15 KB Swings (53lb/35lb)
• 20 Wall Balls (20lb/14lb)
• 25 Sit-ups
• 30 Single Unders Jump Rope

10 minute Warm-up

10 min EMOM

• Odd Minutes: 5 Front Squats. (95/65)
• Even Minutes: 8 Push Presses (95/65)

12 Minute AMRAP

• 10 burpees
• 15 box jumps
• 20 KB Swings (35/25)

10 min Warm-Up

Glute Crackdown – Partner Relay (U go, I go) for Time

Complex: 20 rounds

• 2 Back Squats (115/80)
• 1 Back Rack Thruster

20 1/2 Court Down and Backs

• KB/DB Farmers Carry Down (53s/35s)
• KB/DB Overhead Carry Back (53s/35s)

Chipper Finisher: (sets of 5)

• 50 reps of KB/DB lunges (53/35)
• 50 KB/DB Sumo Deadlift High pulls (53/35)

10-minute Set-up/Warm-Up

8 Minute AMRAP (U go, I go)

• 1 x KB Clean and Jerk (53s/35s)
• 3 x Burpees
• 6 x Toes-to-Bar

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 x KB Farmers Carry Down and Back
• 3 x KB Thrusters
• 6 x KB Lunges

2 Minutes Rest

8 Minute AMRAP (U go, I go)

• 1 shuttle run Down and Back
• 3 KB Front Squats (53s/35s)
• 6 KB Push-ups

10-minute Warm-up/Set-up

3 Rounds for Time

• 21 Alt 1 arm Hang Snatches. (53, 35 KB)
• 15 Goblet Squats
• 9 Box Overs

3, 2, 1 Wall Walks Between Rounds