Both Kettlebell Sport and GPP
Include jerk technique work in warmup
WOD 1:
100 snatches (50/50) switch as needed
100 air squats
Rest 5-7 minutes
100 push-ups
50 pull-ups
Movements need to be completed in order listed.
WOD 2:
3x max pushup plank hold
3x max side plank (both) hold
Both Kettlebell Sport and GPP:
Sport warmup with technique work.
Percentages are relative effort percentage. I.e., get ups are heavy but manageable.
10 min @ 80%:
Turkish Get Ups – moderate
(switch arms per rep on floor)
rest walk 3 min
10 min @ 80%:
wall walks
(chest to deck, no hip bending, chest to wall) can go just up and down if lacking room
rest walk 3 min
10 min @ 80%:
Farmers walk – heavy for distance
Notes:
– as above, perfect the TGU, high carryover skill!
– make wall walks tight in midline/core/midsection/abs/low back….
– fw – record total distance and load used
GPP and Kettlebell Sport
Sport – include both jerk and snatch technique work in warmup
WOD 1:
As a circuit:
3x max pull-ups
3x Bulgarian split squats 8-12 reps
Post reps and load to comments.
WOD 2:
5min AMRAP:
3 double kb thrusters
5 burpees
Rest 3 minutes
5min AMRAP:
3 goblet squats (heavy)
5 double arm swings (heavy)
Rest 5 minutes
Run 1 mile
Post total rounds and mile time to comments.
GPP and Kettlebell Sport
KB Sport include jerk technique in warmup
WOD 1:
Rest as needed. Performed as a circuit.
3×8-12 Bulgarian split squat
3x max chin-ups
WOD 2:
10 rounds for time:
10 heavy double-arm swings
10 push-ups
10 air squats
WOD 3:
3x max push-up plank hold
GPP
Tabata Air Squats
Rest 4 minutes
Tabata double-arm swings
Rest 4 minutes
Tabata push press (Light)
Kettlebell Sport
Warm-up with technique work at competition weight
10 minute snatch – lighter than competition
rest 10 minutes
10 minute double-arm jerks – lighter than competition <— if you can go to 12 minutes, do it
GPP
4 rounds:
Run 400m
Max push-ups
Max pull-ups
12 double Kettlebell press
Post total push-ups/pull-ups to comments.
Kettlebell Sport
3min snatch competition weight
1min rest
3min snatch competition weight
1min rest
3min snatch competition weight
3x static hold jerks – competition
8x100m sprints
GPP
WOD 1:
4x max pull-ups
WOD 2:
10 rounds for time:
100m shuttle (50m each way)
10 push-ups
10 heavy swings
Rest 3 minutes between rounds 5 and 6
WOD 3:
4x max v-ups
Kettlebell Sport
Warm-up with light technique work
Snatch Sets. Try for a click or two faster than comp. tempo.
2min – 16kg
2min – 20kg
2min – 24kg
2min – 16kg
2min – 20kg
2min – 24kg
Rest 1 minute between sets.
If hands feel crappy, go to half-snatch.
5 min jerk set -24kg, faster than comp tempo if possible.
5k run
GPP
WOD 1:
As a easily-paced circuit:
4×8 Bulgarian split squats (weighted if possible, but the reps need to be clean, especially if you’re unfamiliar with the movement
4x max pull-ups
WOD 2:
10min AMRAP:
1 clean RT
1 kb front squat RT
1 jerk RT
Repeat with left arm = 1 round.
Post total rounds to comments.
WOD 3:
4x max push-up plank hold (squeeze glutes and stomach)
Kettlebell Sport
Rest 1 minute between rounds:
2min jerk 16kg
2min jerk 20kg
2min jerk 24 kg
2min jerk 16kg
2min jerk 20kg
2min jerk 24 kg
5min snatch 16kg
1 set max sumo squats
GPP
WOD 1:
2x max pull-ups
WOD 2:
3 rounds:
50 single-arm swings each arm
15 LT/15 RT push presses
15 LT/15 RT Kettlebell lunge
WOD 3:
As a circuit:
3x max chin-ups
3x max plank holds
Kettlebell Sport
Warm-up with light technique work, but enough to really work the movement pattern
Two minute rest between sets:
Set 1: 5 minute snatch sets – competition weight
Set 2: 5 minute snatch set – lighter weight
Set 3: 5 minute swing + snatch set – competition weight
4x max pull-ups – hang from bar until failure after last rep of each set
10x100m sprints
GPP
WOD 1:
4x max pull-ups, holding top position for 2 seconds each rep
WOD 2:
Repeat 3 times, resting 3 minutes between each attempt:
3min AMRAP-
3 double arm Kettlebell thrusters
5 burpees
*set up so there’s minimal time switching between thrusters and burpees
WoD 3:
3x max forearm plank holds
Kettlebell Sport
Rest 1 minute between sets:
3 minute set snatch
3 minute set double-arm jerks
3 minute set snatch
3 minute set double-arm jerks
Rest as needed
2x double arm jerk static hold. Loooong five count in each position. Feel the “bone on bone” support of your structure in the top position. Heavy if possible, otherwise competition weight.
1x max sumo squats. Do. Not. Set. The. Weight. Down.
GPP
Repeat the following twice:
Run 800m
10min AMRAP:
Swing RT
Clean RT
Push press RT
Repeat with Left arm = 1 round.
Post weight used and total reps of both rounds to comments.
Kettlebell Sport
Set 1: lighter than competition, technique work. Can switch arms as needed.
Set 2: competition weight, competition intensity
Set 3: lighter than competition, competition intensity
Set 4: lighter than competition, 1 swing + 1 snatch. One hand switch allowed.
3x max pull-ups – hang from bar until failure after last rep of each set
25minute Kettlebell step-ups (fast pace)
GPP
WOD 1:
10min Max push-ups and chin-ups/pull-ups
*Sets and reps are up to you. Switch movements as needed.
Post totals to comments. Go directly into….
WOD 2:
10min AMRAP:
1 air squat
1 lunge each leg
Post totals rounds to comments.
WOD 3:
10 min AMRAP:
Kettlebell swings
*any style
Post total and weight to comments.
Kettlebell Sport
Set 1: lighter than competition, technique work
Set 2: competition weight, competition intensity
Set 3: lighter than competition, competition intensity
6min fast, heavy single-arm swings. Switch arms as needed, but work the grip
3x max pull-ups – hang from bar until failure after last rep of each set
25minute Kettlebell step-ups (fast pace)
GPP
WOD 1:
3x max weighted pull-ups
WOD 2:
3 rounds for time:
20 double-arm Kettlebell thrusters
25 burpees
REST TWO MINUTES BETWEEN ROUNDS.
WOD 3:
3x max hold hollow body position
2 minute kettlebell double arm Kettlebell swings between hollow body attempts
Kettlebell Sport
Sport Level Snatch:
Set 1: Lighter than competition weight, full snatches. Focus here is warming up good movement patterns, so end the set feeling good.
Set 2 (Main Set): Competition weight/competition rules – really push the effort here towards higher reps/longer duration
Set 3: 1 swing into 1 snatch – lighter than competition weight – push the grip here then switch arms.
Set 4: (optional) same as set 3 but with competition weight
10x100m sprints – rest 1 minute between rounds. Use grassy area if possible.
GPP
Complete 8 rounds:
5 Kettlebell Thrusters – heavy
10 Russian Twist (10 RT / 10 LT)
15 KB Swings – heavy
*Rest 30 seconds between rounds
Post time, weights used for thrusters, twists, and swings.
Kettlebell Sport
Two five-minute sets jerk
Rest 10 minutes
Two five-minute set snatches
Long, slow run
GPP
WOD 1:
Repeat 3 times:
2min max push press
2min max air squats
2min max heavy double-arm swing
Rest 3 minutes
WOD 2:
3x max plyo push-ups
3x max chin-ups
Kettlebell Sport
Jerk:
Set 1: lighter than competition, technique work
Set 2: competition weight, competition intensity
Set 3: lighter than competition, competition intensity
2 rounds: fast, heavy single-arm jerks to failure (sprint sets)
4x max pull-ups
25minute Kettlebell step-ups (fast pace)
Kettlebell WOD 