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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30 Rounds for Time

10 Duffel Bag Swings
10 Duffel Bag Thrusters
10 Duffel Bag Jump Overs

Fill your bag with dirty laundry, or use whatever equipment you've got.

5 Rounds for Time

10 Thrusters (95/65 lb)
14 Box Jumps (24/20 in)
12 Sumo-Deadlift High-Pulls (95/65 lb)
12 Burpees
27 Kettlebell Swings (1.5/1 pood)

For Time

800 meter Run
40 meter Walking Lunges

Then, 6 Rounds of: 
20 Burpees
20 Box Jumps (24/20 in)
20 Push Jerks (40/25 kg)
20 Wall Ball Shots (20/14 lb)
20 Kettlebell Swings (24/16 kg)

Finally, perform:
400 meter Run

20-18-16-14-12-10-8-6-4-2 Reps For Time of:

Burpees
American Kettlebell Swings (24/16 kg)

AMRAP in 7 minutes

23 Burpees
9 Kettlebell Swings (70/54 lb)
5 Deadlifts (275/185 lb) 

7 Rounds for Time

15 Banded Kettlebell Swings (24/16 kg)
10 Alternating Kettlebell Snatches (24/16 kg)
5 Burpee Pull-Ups

4 Rounds for Time

22 Burpees
22 Kettlebell Swings (53/35 lb)
22 Double-Unders
22 Hang Cleans (95/65 lb)

Cash-Out: 70 calorie Row

5 Rounds for Time

100-meter sprint
10 Squat Clean Thrusters (115/75 lb)
15 Kettlebell Swings (2/1.5 pood)
100 meter Sprint
2 minutes Rest

EMOM in 14 minutes

Odd Minutes:
15 Kettlebell Swings (24/16 kg)

Even Minutes:
10 Deadlifts (275/205 lb)

8 Rounds for Time

600 meter Run
19 Jerrycan Squats (44/26 lb)
25 Sit-Ups
25 Jerrycan Swings