10K Swing Challenge 

A) Warm up & Technik Drills

B) Strenght 

Find your heaviest KB Complex

1 hang Power Clean 1 Frontsquat x 3

C)

Teams of 4

For Time T.C. 30 Min

Every Team Member do 300 KB Swings

EMOM 0-6   5 syncro Goblet Squats (2 Pers).

EMOM 7-12  10 syncro jumping Lunges (2Pers).

EMOM 13-18  5 syncro Burpees (2 Pers.)

EMOM 19-29  EMOM 10 American Swings all 4 Syncro

Samstag 

10 k Challenge

First 100 Reps

Warm up & Technik

50 Reps Long KB Complex

300 Reps Teamwod

Teamwod

25 Min Amrap  KB Swings

1 Work 1 Rest

10  Min American Swings EMOM 3 Boxjumps

8 Min Hand to Hand Swings EMOM 3 Burpees

7 Min Alt. Split Swings EMOM 3 KB Squat

Finish to 500 in any Order

 

 

 

WOD Freitag

 

Kraft 

EMOM 14

1: 5 strict Press AHAP

2: 10/10 Split Stance one Arm KB-Swings

Metcon 

21-18-15-12-9-6-3-6-9-15-18-21

American KB-Swings

Push ups

T.C. 18 Min

10k Challenger 

Finish all missing Reps with Russian Swings to 500 Reps

Donnerstag

A)

EMOM 12

Min 1: 5 Power Cleans Barbell

Min 2: Amrap Kettlebell Swings

Min 3: Rest

B)

EMOM 12 

Min 1: 5 hang Power Snatch Barbell

Min 2: Amrap Kettlebell Swings

Min 3: Rest

10k Challenger 

Finisch for 500 Reps

Mittwoch

Warm up

10 x

10 Swings

10/8 cal Row

Strenght

5 Sets

5 Backsquats AHAP

15 Russian Swings

Metcon 

For Time

75 American Swings

100 Hand to Hand Swigs

125 Russian Swings

Every Break 12/10 cal Erg of Choice

T.C. 20 Min

10k Challenger

Finish the 500 Reps with Russian Swings after the Metcon

10 k Challenge 

Full Body Kettlebell Workout

First 100 Reps Warm up & Technik Drills

Metcon
300 Reps Total for Time

1 Min Work 30 Sek Rest  T.C. 30 Min

Kettlebell Hike Pass

Kettlebell Snatch

C&J

Hand to Hand Swing

American Swing

 

10k Challenger 

Finisch all Reps for 500 with Russian Swings

not for Time, for Quality & Fun

 

 

 

10k Swing Challenge

100 Swings Warm up & Technik Drills

300 Swings  Metcon

100 Swings after Metcon not for Time

Metcon 

300 Russian Swings for Time

every Time you break up a Set of Swings

do 1 Round of strict Cindy

strict Cindy = 5 Pullups 10 Push ups 15 Airsquats

T.C. 30 Min

Rest as needed

Perform the missing Swings for 500 Reps after the Metcon.

Work for high Quality Reps and take the Time you need.

Freitag

10 k Swing Challenge 

5 Cluster for Time

3 Min Rest

1 Cluster =

10-15-25-50 Swings

5-3-1 strict Press

Gewichtheben 

5-5-3-3-3-1-1-1 Power Snatch

3-3-3-3-3 OHS

5-5-5 Züge

10 k Challenge 

5 Cluster

1 Cluster =

10/15/25/50 Swings

3/2/1 Power Clean

Challenger

5 x 100 Swings Cluster

10 KB- Swings

3 Frontsquats 65 % oder Goblet Squats

15 KB-Swings

2 Frontsquats 65 % Goblet Squats

25 KB Swings

1 Frontsquat 65 % Goblet Squats

50 KB-Swings

3 Min Rest

Class

4×4  Min Amrap 2 Min Rest

5 Burpees

10 Goblet Squats

15 Kettlebell Swings

 

 

 

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