Kettlebell Swing

Kettlebell swings are a traditional kettlebell workout that allows us to create a very strong strength zone. When performing the exercise the load moves in a path where it starts below the groin and ends just above our head.

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For Time

400 meter Run*

Then, 10 Rounds of:
10 Push-Ups
10 Kettlebell Swings (24/16 kg)
10 Box Jumps (24/20 in)

Then, 
400 meter Run*

*Wear a Weight Vest on the Run (20/14 lb)

AMRAP in 20 minutes

5 Clusters (135/95 lb)
31 Push-Ups
20 Box Jumps (20/14 in)
18 Kettlebell Swings (53/35 lb)

For Time (with a Partner)

30 Partner Burpees
100 Wall Ball Shots (20/14 lb)
100 Pull-Ups
200 Double-Unders
4 Rope Climbs (20 ft)

Then, 4 Rounds of: 
15 Thrusters (45/35 lb)
15 Kettlebell Swings(53/35 lb)
15 Box Jumps (24/20 in)

10 Rounds for Time

10 Kettlebell Swings (24/16 kg)
5 Burpees

For Time

75 Kettlebell Burpee Swings (24/16 kg)

Every minute on the minute, perform:
5 Kettlebell Thrusters (24/16 kg)

AMRAP in 20 minutes

6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run

For Time

26 Power Cleans (95/65 lb)
100 Double-Unders
(Break or Trip: 5 Burpees)
100 Kettlebell Swings (16/12 kg)
(Break: 1 Wall Climb)
26 Power Snatch (95/65 lb)

For Time

63 Cleans (95/65 lb)
64 Wall Ball Shots (20/14 lb)
64 Pull-Ups
65 Kettlebell Swings (1.5/1 pood)
68 Front Squats (96/65 lb)

For Time

800 meter Run
12 Pull-Ups
24 Kettlebell Swings
48 Toes-to-Bars
96 Sit-Ups
48 Push-Ups
24 Deadlifts (225/185 lb)
12 Pull-Ups
800 meter Run

40-30-20-10 Reps for Time

Kettlebell Swings (32/24 kg)
Goblet Squats (32/24 kg)
Toes-to-Bars