Variety Day

Running the Bells

from b2d - see link above

Buy in:

• 3 rounds
• at the top of each minute:
• jump rope :30 seconds (white manila)
• 2 pullups 

WOD:

• Running the Bells
• 4 rounds
• 8kg up to 20 kg and back down to 8kg = 1 round
• HS swings
• 10 - 2 handed swings each bell
• set up bells as follows:
• 8kg
• 12kg 
• 14kg
• 16kg
• 20kg
• total swings: 330
• time: 14 minutes**

cash out:

• 3 rounds:
• 10 kte's (form was spot on!)
• 90 second mt. athlete abs

NOTES:
* fun workout. a definite do again!
* really works your grip!
** took a 20 second break after the 3rd round otherwise, went straight from bell to bell, no breaks in between.

6 week Shoulder Lock and Swing volume plan

6 week shoulder lock and swing program 
week 1 
Monday

buy in:

• TGU 
• 12kg
• 3l/3r

WOD:

• Swings (16kg)
• 10 minutes
• 13 swings/50 jumprope at the top of the minute

cash out:

• 3 rounds
• 10 kte's
• 90 second mt. athlete

• 5X4 pushups with Max

NOTES:
* great workout for the first day back from vacation
* was only able to do the jumprope with the swings the first 5 minutes
* the actual program only calls for swings and rests - no jump rope
 

RoP - variety day

Short and sweet

buy in:

• TGU
• 8kg
• 3l/3r

WOD:
from the 603

• 3 rounds for time
• 30 double- unders
• 15 KTE's

** if you can't do double unders yet, sub 90 jump rope skips during the met-con


cash out:

• 3 rounds/ 1 minute rest between rounds
• 90 second Mt. Athlete abs:
• 30 seconds side elbow plank
• 30 seconds front elbow plank
• 30 seconds other side elbow plank

NOTES:
WOD - TIME: 4:53!! best time ever!! =) 
* subbed the 90 jumprope since I am still working on doing double unders
* first 2 rounds was able to do 10 kte's in a row, last round had to do sets of 5

RoP - variety day

RoP - snatch practice

buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• Snatches (12kg)
• 6 rounds
• 6r/6l
• 50 jumprope

cash out:

• 3 rounds
• 10 kte
• 90 second mt. athlete abs

NOTES:
* next week 7r/7l

RoP - variety day

RoP - snatch training day

buy in:

• tgu
• 12kg
• 3l/3r

WOD:

• Snatches 12kg
• 6 rounds
• 5l/5r
• 50 jumprope

cash out:

• 3 rounds
• 10kte
• 90 sec. mt. athlete abs:::
• 30 seconds side elbow plank
• 30 seconds front elbow plank
• 30 seconds other side elbow plank

NOTES:
snatches:
good practice - got the idea from ShuriteKempo on DD forums