Tag Archives: kettlebell swings

WOD Thursday July 26th

Warm up: Pushup plank x 1 minute / Squat hold (bottom x 2 minutes) Every 45 seconds for 20 sets: Odd rounds: Some handstand push ups Even rounds: Pistols of some kind for some sort of rep scheme 2. For Time: 30, 20, 10 Ring push ups Heavy ass kettlebell swings

WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 2 reps ( 70% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 2 reps ( 85% of max ) 3. For time usingContinue reading “WOD Monday July 2nd”

Thursday June 14th

Warm up: 3 Rounds of 6 Pushups / 6 Mountain climbers / 6 tuck jumps Parallette Pass throughs: 5 x 5 2. Weighted pullup: 5,5,3,3,1,1 3. 100 Kettlebell swings for time @ 1.5 / 2 pood: *Every time you put the bell down do a 15 second wall sit before you pick it back up

WOD Thursday January 18th

Nutrition Challenge Meeting this Sunday!! Cost for the Challenge is $20!  Schedule: 8:15-9:00 AM – Weight and Measurements 9:00 -10:00 AM – Listen and Learn about the Challenge 10:00 – 11:00 AM – Workout  Warm up: 25 Kettlebell Figure 8’s 1. 2 Rounds of: 30 Sec Max AirBike 30 sec Max Kettlebell Swings Rest 1 minute 20Continue reading “WOD Thursday January 18th”

WOD Thursday January 4th

Get Signed Up By January 17th!! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: Stretch, Legs/Shoulders/Back Every minute on the minute for 40 minutes: 1st minute: 100 Meter run or Row 2nd minute: Burpees Max reps in 30 sec 3rd minute: 10-20 Kettlebell Swings or Ball Slams 4thContinue reading “WOD Thursday January 4th”

WOD Friday December 15th

The last class today is at 5pm. So the gym closes at 6pm. Havoc Holiday Party is TONIGHT @ 7 p.m. @ The Denofa House.  SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 2 Rounds: 30 secContinue reading “WOD Friday December 15th”

WOD Monday December 4th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House.  The Havoc Games are coming January 27th! Teams of 2! Click for more info! Warm up: 500 Meter Row, Then: 15 Glute Ham Raise, 20 Air Squats, 15 Sit ups 1. EveryContinue reading “WOD Monday December 4th”

WOD Tuesday November 28th

SPREAD THE WORD: December is FREE to all NEW Members of HAVOC! Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House.  The Havoc Games are coming January 27th! Teams of 2! Click for more info!   Warm up: 3 Rounds: 50 Ft Bear Crawl, 5 Burpees, 5 Ring Rows 1. Every 90 SecondsContinue reading “WOD Tuesday November 28th”

WOD Monday November 20th

Warm up:  100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU Every 90 seconds for 15 minutes: Overhead squat x 2 reps (start with 75% and build) 2. For time: 100 Double unders 80 Kettlebell swings 40 Wallballs 20 Pullups *Unbroken anyone?    Continue reading “WOD Monday November 20th”