Monday Workout: Strict Press, Pull-ups, and Increasing Kettlebell Swings and Burpees

Regular Schedule Today!  Please note that we will be closed tomorrow (Tuesday), and will have one workout on New Year’s day at 4pm.  Thanks and Happy Holidays!

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STRENGTH

A1. Strict Press, 8 x 3 sets, 30X0 Tempo, rest 30 seconds

A2. Strict Pull-up, AMRAP(-1) x 3 sets, rest about 2 minutes

Notes: A1 and A2 are supersets – perform a set of 8 strict shoulder press (light to moderate weight maintaining tempo), rest 30 seconds, and then perform a max set of strict pull-ups (-1 means do not go all the way to failure).  Rest about 2 minutes and repeat for a total of 3 sets.  If scaling on pull-ups, choose a variation that is challenging but allows you to get a minimum of about 8 reps per set.

WOD

Level 1

AMRAP in 7 Minutes:

  • Russian Kettlebell Swing (40/25) x 1
  • Burpee x 1
  • Russian Kettlebell Swing x 2
  • Burpee x 2
  • Russian Kettlebell Swing x 3
  • Burpee x 3
  • Russian Kettlebell Swing x 4
  • Burpee x 4
  • … And so on until time is up

Level 2

AMRAP in 7 Minutes:

  • Kettlebell Swing (70/53) x 1
  • Burpee x 1
  • Kettlebell Swing x 2 Unbroken
  • Burpee x 2
  • Kettlebell Swing x 3 Unbroken
  • Burpee x 3
  • Kettlebell Swing x 4 Unbroken
  • Burpee x 4
  • … And so on until time is up

Notes:  For Level 2, each set of kettlebell swings must be unbroken.  Record your score based on the last completed set of kettlebell swings plus any additional reps.  So, if I complete the round of 10 kettlebell swings, all of the burpees, but only 6 reps of swings into the round of 11, my score would be 10+16.

Holiday Schedule Reminders

  • Mon 12/30: Regular Schedule
  • Tues 12/31: Closed
  • Wed 1/1: New Year’s Day Workout at 4PM Only
  • Thur 1/2: Back to Regular Schedule

18 Comments on “Monday Workout: Strict Press, Pull-ups, and Increasing Kettlebell Swings and Burpees

  1. Press: 2@45#, 1@50#/PU: sets of 3, 1 no band, 2 red band (still feelin ‘Cindy’…)
    WOD: 10+4 rx (round 9 and 10 kbs were russian)

  2. Press: 45#, 45#, 50#
    Pull-ups (20# assistance on the gym machine): 3,3,3

    WOD: 9 rounds even (might have gotten a few more reps but I kept getting asked if I was doing Crossfit) @ 35#

  3. C’ville Burn:
    WOD 1: same WOD as above: 10+ something, 4 I think (KBS @ 45#)
    WOD 2: 7 min AMRAP (5+3)
    10 Air Squats
    10 Box Jumps @ 20″
    10 Air Squats
    10 Push Press @ 65#

  4. Strength: No lifting on the bum shoulder, so I did Laura’s awesome/evil core strengthening circuit instead.
    WOD: 10 + 12 (53# Russians)

  5. NYE wod (yup, I did a wod, don’t be shocked…but it was after lifting :P)

    For time:
    10 MUs
    20 power snatches (135/95#)
    40 wall balls (20/14#)
    80 double-unders
    40 wall balls
    20 power snatches
    10 MUs

    19:38, subbed strict L-sit banded MUs, but everything else rx’d. Nice little pacer! Really wanna do “Isabel” now.

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