W7D1

To help simplify things on this end, I am going to try posting (most of the time) only one WOD. The strength part of the WOD will include bodyweight and barbell work – if you don’t have a barbell, simply skip or sub the exercise that you don’t have equipment for. For example, today has front squats in the strength portion. Skip them or sub kettlebell front squat for low reps (click here for demo).

Also, I added an exercise demo page for the noobs. Find it here. Right now I have only posted the kettlebell series…will add to it as movements show up in the WODs.

Warmup:
5 Air squats
5 Pushups
5 KB Swings

3 Rounds
*Scale down if needed. You should feel warmed up, not worn out.

Kettlebell Clean technique work 5×3 (each arm)

Click here for a demo.

Strength:

1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% ā€“ rest 2-3 min. between each set.
2) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% ā€“ rest 60 sec.

3) Chins 4x submaximal reps (stop one or two reps short of failure)

Post loads and reps to comments.

Metcon:

15 two-handed kettlebell swings
10 Pushups
10 Jumping Squats (click for demo)

10 minute AMRAP

Post total rounds to comments.

 

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8 comments

  1. If you want to keep leading a functional life and doing barbell squats, please scale to something like 3×10 ascending sets: (light 10 reps, medium 10 reps, heavy 10 reps). Work smarter to work harder.

    1. Ow! I had 3 lighter warmup sets before this 120-170-190- all by 10s so I was warmed up. So I thought I could do it. The 254 just didn’t feel right so I stopped with 1 rep. dropping the weight the 10# I could do full squats with no pain and last rep was hard.

  2. 205, 225, 245, 265 squashed at three, got distracted and was punished.
    Did four sets of front squats at 155 because I was short on time.

    Chins: 10, 9,7, 5

    8 rounds

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