Entries in kettlebell (40)
Workout of the Day - Sunday, October 6
Warmup
WOD
Complete as many rounds as possible in 20 minutes of:
400m run
*split into teams of two, one partner runs while the other does 10 kb snatches on each side, then handstand holds.
Post rounds completed to comments.
Kettlebell snatches are a weird movement that can takes a lot of reps to get right without thunping you on the forearm. The same principles can be accomplished with a dumbbell snatch, or one-arm kb swing, but every now and then it's not bad to throw a gimmick movement out there like this and see who can pick it up. Coach Casey got it right away.
Workout of the Day - Sunday, March 19
Warmup
Tabata 3-point plank
WOD
Complete as many rounds as possible in 25 minutes of:
50 squats
20 One-arm kettlebell clean/swing
*split into teams of two; one partner works while the other does eithr a 800 or 1200m run
Post rounds completed to comments.
1200m, 800m, kettlebell, kettlebell clean, kettlebell swing, kids session, one arm, run, squat, team workout, the babies, the family Workout of the Day - Sunday, Sunday, September 25
Warmup
Couch stretch
Drive to hill
WOD
5 burpees
10 kettlebell swings
Hill suicide sprint
*first partner goes through the set as fast as possible then next partner goes immediately when the first reaches the end of the sprint.
Post fastest time to comments.
burpee, kettlebell, kettlebell swing, shuttle run, sprint, suicide, team workout, the hill Workout of the Day - Saturday, February 27
A Champions Club Kids Crew Workout
Warmup
60 ft run, bear crawl, shuffle, crab walk, caraoca races
Focus
Hollow hold/rock/candlestick practice
Superman hold
Ring row
Strength and Workout prep
One set of push-ups
One set of hip extension hold + 10 slow hip extensions
Skill
Kettlebell deadlift
Workout
1 practice round, then 3 rounds of
5 Kettlebell deadlifts
bear crawl / shuffle 60 ft
5 ring rows
bear crawl / run 60 ft
3 pull-up holds (chosen by Jessica)
Game
Handball
Jake, Jess, Jordan, Abby.
bear crawls, deadlift, kettlebell, kids session, pull-ups, ring row Workout of the Day - Sunday, January 3
Warmup
Do your thing
Forward roll to handstand progressions
Partner WOD
AMRAP in 15 minutes of:
5 burpees
10 kettlebell swings
30 single jump ropes
**One partner works while one partner holds a L-sit or tuck hold. No work can be completed unless one partner is in the hold.
Post total rounds completed/thoughts to comments.
Mr. Wonsil and Mr. Carey- the two original dads still going in 2016.
amrap, burpee, jump rope, kettlebell, kettlebell swing, l-sit, partner, singles, team workout, tuck Workout of the Day - Monday, September 28
Warmup
3 rounds
Hollow rock
Squat
Dip
Handstand
Double under
WOD
"Jennifer"
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.
Khalil Wallace has had himself a pretty consistent September so far. Today, his ring dips looked good in the warmup and he did pull-ups without a band for the entire workout. Let's hope his arms don't fall off tomorrow.
Workout of the Day - Thursday, July 30
Warmup
3 rounds
Burpee
Hollow rock
Double under
Pistol/lunge
Rope climb
WOD
5 rounds for time of:
15 kettlebell swings, 2 pood
15 GHD sit-ups
15 back extensions
15 knees-to-elbows
Post time to comments.
Lauren Higgins rolling with a 24k kettlebell at the 5 pm session today.
