063013

Active rest day! I'll be out on the beaches of Florida!

Mobility: pick your three worst positions and work on making them stable!

062913

5 minutes of alternating TGUs

KB C&J Progression

Mobility: neck, shoulders (front, back, sides)

062813

AM CC: Handstand Push-Ups, Bridges

PM:

5 rounds of:
5 x KB snatch each side
5 x KB jerk each side
5 x KB clean each side
5 x KB swing each side
Rest 1 minute

Mobility: lower back, glutes, hip flexors

062713

Active rest day. If it is nice in your area go swimming outside!

Mobility: ankles, calves, knees

062613

AM CC: Pull-ups, Squats

PM:

USSS Kettlebell Snatch Test
from Pavel in "Enter the Kettlebell"

As many snatches as possible with your heaviest (up to 1.5pd)  kettlebell  in 10 minutes

- You may switch hands as often as you like
- You may set the kettlebell down as often as you like
- You must lock out the elbow and knees at the top of the snatch for a rep to count
- You may not press the kettlebell during a rep

Mobility: where it hurts!

062513

5 min of alternating TGUs
5 min of alternating swings
5 min of alternating TGUs
5 min of alternating swings

Mobility: wrists, forearms, bottom of feet

062413

AM CC: Push-ups, Leg Raises

PM: C&P Progression

Mobility: neck, shoulders, back

062313

Complete rest day. Do as much of nothing as possible. Yes, you need to rest sometimes.

062213

AM CC: Rest

PM: C&P Progression

Mobility: Deep squat position (work from many angles!)

062113

AM CC: Handstand Push-Ups, Bridges

PM:

1 minute of alternating swings
Run 400m
1 minute of alternating snatches
Run 400m
1 minute of squat jumps
Run 400m
1 minute of alternating cleans
Run 400m

Mobility: whatever hurts the most!

062013

Wolverine

As many rounds in 10 minutes of:
Double KB swing
Double KB high pull
Double KB snatch

Mobility: Lower back, glutes, hamstrings

061913

AM CC: Pull-ups, Squats

PM: KB C&P Progression

Mobility: chest, shoulders (front and back)

We apologize this one was so late!

061813

5 rounds for time:
400m run/500m row
21 Swings (1.5pd)

Mobility: hip flexors, glutes

061713

Push-ups 3 x max reps

Rest 5 minutes

KB C&P Progression

Mobility: Ankles and calves (both tacking and positioning)

061613

Active rest day! Mobility: hip flexors, glutes, squat position

061513

Run 5,000m.

061413

A1: Double Seated Military Press
A2: KB Pull-Up
B1: Double KB Front Squat
 B2: Double KB Swing
C: Hanging Leg Raises

Do A-1 and A-2 back to back with 1 minute of rest between each until you have done 5 sets of 5 reps. Then do the same for B1 and B2. Follow up with C for 5x5, allowing 2 minutes of rest between sets.

061313

Active rest day!

Mobility: deep squat position, glutes, hamstrings

061213

Do 3 rounds of the following, ensuring perfect form:
5 x Double KB Squat
Rest 1 minute
5 x Single-leg cross-body deadlift (each side)
Rest 1 minute
5 x Windmills (each side)

Mobility areas: forearms, wrists, hip flexors

061113

Thor

Using a 1pd/35# kettlebell do 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time of:
KB snatches with off hand
KB snatches with main hand

Mobility areas: whatever hurts!

061013

Do 3 rounds of the following, ensuring perfect form:
5 x DBL KB Press
Rest 1 minute
5 x Weighted Pull-Up (use belt or hold KB by foot)
Rest 1 minute

Mobility areas: Shoulder overhead position, back of shoulders, chest

060913

As many rounds in 10 minutes of:

Double kettlebell swing

Double kettlebell high pull

Double kettlebell snatch

060813

Active rest day, get ready for next week!

Mobility area: hamstrings, knees, calves

060713

Rachel

For time with a medium weight KB:
2000m row
300 1ASW (alternating)
2000m row

Mobility areas: Lower back, hip flexors, bottom of feet

060613

Mobility target areas: Chest, forearms, wrists

060513

KB Clean and Press Progression

Mobility target areas: hips!

060413

USSS Kettlebell Snatch Test
from Pavel in Enter the Kettlebell

As many snatches as possible with your heaviest (up to 1.5pd)  KB in 10 minutes.

- You may switch hands as often as you like
- You may set the kettlebell down as often as you like
- You must lock out the elbow and knees at the top of the snatch for a rep to count
- You may not press the kettlebell during a rep

Mobility target areas: thoracic spine, shoulders (front and back)

060313

KB C&P Progression.

Mobility target areas: hamstrings, calves, ankles

060213

Active rest! Starting tomorrow, we'll be adding mobilization target areas for the day along with a WOD. You should be working on mobilization daily!

An excellent book on mobilization is Kelly Starret's Becoming a Supple Leopard. Using his methodology, you'll be presented with areas to work on each day!

If you do not own the book (though I highly suggest you do, and no I am not a paid spokesman for the book), you can find examples of mobilization exercises at his blog, http://www.mobilitywod.com/.

060113

"The Hulk"

10 rounds for time with 2 x 1.5pd kettlebells:
3 double overhead KB press
3 renegade rows (each side)
3 double KBSQ
3 double KB deadlift