Name Description
"Shoulder Charge" EMOM 16 - alternating Max Kettle Bell Swings (1.5/1 pood - 24/16kg) Max Dumbbell Push Press (2x22.5/15kg - 2x50/35lbs) - 40 seconds of work
Dumbbell Push Press Kettle Bell Swing
"90 and 90" For time 10-20-30-20-10 Dumbbell Thrusters (2x22.5/15kg - 2x50/35lbs) Kettle Bell Swings (1.5/1pood - 24/16kg)
Dumbbell Thrusters Kettle Bell Swing
"Gainz are Hard" 5 rounds for time 10 Pistols 20 Handstand Pushups 30 Kettle Bell Swings (1.5/1pood - 24/16kg)
Handstand Push Ups Kettle Bell Swing Pistols
"Bambi Legs Rex" AMRAP 20 30 Air Squats 30 Push Ups 30 Lunges 30 Kettle Bell Swings (1.5/1pood - 24/16kg)
Air Squats Kettle Bell Swing Lunges Push Ups
"Swap Till Ya Drop" EMOM 21 Sit Ups Kettle Bell Swings (1.5/1pood - 24/16kg) Dumbbell Snatch (22.5/15kg - 50/35lbs) - alternating, 30 seconds working
Sit Ups Dumbbell Snatch Kettle Bell Swing
"Core to the Floor" For time 30-20-10 Kettle Bell Swings (1.5/1pood - 24/16kg) Sit Ups - 10 push ups each round
Push Ups Sit Ups Kettle Bell Swing
"Rolpher" For time 27-21-15-9-3 Burpee Box Jump Overs Kettle Bell Swings (2/1.5pood - 24/16kg)
Burpee Box Jump Overs Kettle Bell Swing
"Shot to the Heart" AMRAP 15 400m Run 30 Kettle Bell Swings (2/1.5pood - 32/24kg) 20 cal Ski
Running Ski Erg Kettle Bell Swing
"LV" 5 rounds for time 15 Kettle Bell Swings (1.5/1pood - 24/16kg) 10 Box Jumps 5 Sandbag Cleans (70/50kg - 155/110lbs)
Box Jumps Kettle Bell Swing Sandbag Clean
"Midline Madness" 4 rounds for time 12 Kettlebell Swings 9 Slam Balls 6 Goblet Squats (1.5/1pood - 24/16kg)
Slam Balls Kettle Bell Swing
"Swing and a Miss" 4 rounds for time 30 Push Ups 30 Kettlebell Swings (2/1.5 pood - 32/24kg)
Push Ups Kettle Bell Swing
"Going the Distance" For time 50 cal Row 5 rounds 15 Chest to Bar 15 Kettlebell Swings (1.5/1pood - 24/16kg) 50 cal Row
Rowing Chest to Bar Kettle Bell Swing
"Bell Push" 6 rounds for time 10 Handstand Push Ups 20 Kettlebell Swing (1.5/1pood - 24/16kg)
Handstand Push Ups Kettle Bell Swing
"Hells Bells" AMRAP 16 20 Kettlebell Swings 20 Kettlebell Snatches Left 20 Kettlebell Snatches Right 50' Kettlebell Overhead Walking Lunge Weight 1.5/1pood - 24/16kg
Overhead Walking Lunges Kettle Bell Snatch Kettle Bell Swing
"Filthy 50" For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (45/35 lb) 50 Back Extensions 50 Wall Balls (20/14 lb) 50 Burpees 50 Double Unders
Wall Balls Burpees Box Jumps Walking Lunges Double Unders Jumping Pull Ups Push Press Kettle Bell Swing