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Court from CF NYC Bottoms Up Push Ups
WOD
Perform as many swings as you can in 5 minutes. Rest for 2 minutes and repeat trying to reach the same number of swings as the first set. Repeat one more time.
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Albert Tauscher
5 - 10 - 15 - 20 - 25 reps of each movement per arm, two times.
Snatches
Cleans
Clean & Press
Jerks
Swings
Front Squat
It is so important to be able to lift weight overhead. Sit and think for a minute about how often you raise your hands over your head throughout the course of a day. You may only be putting away a dish in the cabinet, or maybe your struggling to get that heavy box full of stuff off the top shelf in the closet. Either way we need to be prepared to have weight overhead. Pressing is just one of the many ways weight is moved overhead.
WOD
Double Kettlebells
1 Press
1 Push Press
1 Jerk
Repeat in this order. As your Press starts to fail, move to 1 Push Press followed by 1 Jerk. As your Push Press starts to fail move to 1 Jerk. Keep track of how many Presses, Push Presses, and Jerks you complete.
10 Snatches Left/Right
10 Cleans Left/Right
10 Push Presses Left/Right
60 Feet Farmer’s Walks
4 Times
Your grip should feel this one.
2 Movements
Long Cycle (Clean and Jerk with 2 Kettlebells)
Pull Ups
10 Long Cycle
1 Pull Ups
9 Long Cycle
2 Pull Ups
8 Long Cycle
3 Pull Ups
7 Long Cycle
4 Pull Ups
Continue the rep scheme until you reach
1 Long Cycle
10 Pull Ups
We at Kettlebell Athletics occassionally post a challenge, and occassionally we challenge a specific crew of enthusiastic, strong-willed, and eager Fire Fighters to a workout. Occassionally that same group sends a challenge back to us, it’s been going on for years!
The Bell Nation’s Challenge
10-9-8-7-6-5-4-3-2-1
Single Arm Clean and Jerk
Burpees with a Jump
They’ve done the workout with the 32kg, in just under 14 minutes.
The RKC Armbar, a great drill for shoulder stability, usually performed with a light to moderate weight.
WOD
10 Dbl Snatches
10 Dbl Cleans
10 Dbl Presses
10 Dbl Front Squats
10 Dbl Swings
3 Rounds
20 seconds on, 10 seconds off for 4 minutes of:
Kettlebell 2-Arm Swings
Kettlebell Long Cycle Clean & Jerk
Kettlebell Fronts Squats
Maintain a consistent rep count on each working period.
Court from CF NYC Bottoms Up Push Ups
Albert Tauscher
10 Snatches Left/Right
