Kettlebell Cross Workout

15 min AMRAP: 21 KB Swing 15 Burpees Mój wynik: 7R 26REP 24KG

5r: 15 Swing 24kg 10 Swing 28kg 5 Swing 32kg

7 RFT: 20 KB Swing  1/1 TGU 7/7 KB Snatch 

20r: 10 KB Swing / Plank 5/5 KB Clean / V-ups 5/5 KB Snatch / Burpees 1 min REST & Switch

10 r: 5 Deadlift 10 KB Swing 5 Push-up 1 Pull-up

For Time: 30 KB Swing 30 Goblet Squat 20 Push-up 20 V-ups 20 KB Swing 20 Goblet Squat 15 Push-up 15 V-ups 10 KB Swing 10 Goblet Squat 10 Push-up 10 V-Ups 5/5 KB Swing 5/5 KB Front Squat 5 Push-up 5 V-ups

3r: 9 Goblet Squat  6 Goblet Squat (+4kg) 3 Goblet Squat (+8kg) 4r:  8/8 KB Swing 6/6 KB Swing (+4kg) 4/4 KB Swing (+8kg) 5r: 5/5 KB Snatch 4/4 KB Snatch (+4kg) 3/3 KB Snatch (+8kg) Swing we make about 4 kg more kettlebell than Snatch. Eg. 8/8 swing - 24kg, 6/6 - 28kg, 4/4 - 32kg; 5/5 snatch - 20kg, 4/4 snatch - 24kg, 3/3 snatch - 28 kg.

10r: 10 KB Swing 5 Push-up

5r: 5/5 KB Swing (in the next round +5) 3 Push-up  (in the next round +3) 1/1 Military Press  (in the next round +1) 100 s Plank  (in the next round -10)

10r: 10 Strict Pull-up (in the next round -1) 20 Push-up (in the next round -2) 5 s Plank (in the next round +5s) 10 KB Swing (in the next round +1)

5r: 300 m RUN 20 KB Swing 10/10 KB Clean 5/5 KB Overhead Squat

20 r: 30 s OH* Swing 1 TGU Switch hand  *OH - one hand

10 r: 30 s KB Swing 30 s REST 60 s KB Snatch 60 s REST

3R: (L*) 1 OH* KB Swing - 1 KB Clean - 1 KB Front Squat - 1 Military press* - 1 Reverse TGU (R*) 1 OH KB Swing - 1 KB Clean - 1 KB Front Squat - 1 Military press - 1 Reverse TGU (L) 2 OH KB Swing - 2 KB Clean - 2 KB Front Squat - 2 Military press - 1 Reverse TGU (R) 2 OH KB Swing - 2 KB Clean - 2 KB Front Squat - 2 Military press - 1 Reverse TGU (L) 3 OH KB Swing - 3 KB Clean - 3 KB Front Squat - 3 Military press - 1 Reverse TGU (R) 3 OH KB Swing - 3 KB Clean - 3 KB Front Squat - 3 Military press - 1 Reverse TGU (L) 4 OH KB Swing - 4 KB Clean - 4 KB Front Squat - 4 Military press - 1 Reverse TGU (R) 4 OH KB Swing - 4 KB Clean - 4 KB Front Squat - 4 Military press - 1 Reverse TGU (L) 5 OH KB Swing - 5 KB Clean - 5 KB Front Squat - 5 Military press - 1 Reverse TGU (R) 5 OH KB Swing - 5 KB Clean - 5 KB Front Squat - 5 Military press - 1 Reverse TGU Now take on the heavier KB and reapat (eg. 16-20-24 kg) *OH - one hand *L - left hand *R - right hand * or push-press or ...

EMOM 30 min 5 Push-Ups 5/5 KB Front Squats 5/5 KB Clean&Press 40 s PLANK 5/5 KB Swing

5r: 5 KB Swing 5 KB Snatch 5 KB Clean and Press 5 Front Squats 1 Reverse Get-up Now switch hands and repeat. More info about Deep Six - http://www.strongfirst.com/how-to-conquer-the-dreaded-deep-6/

EMOM 30 min* 10 KB Swing 1 TGU (L) 1 TGU (R) *every 6 min heavier KB (eg 16 - 20 - 24 - 28 - 32 kg)

9 RFT: 8 KB Swing 7 Goblet Squat 6 KB Halo 5 Push-ups 4/4 KB Swing 3/3 KB Military Press 20 s Plank 1/1 TGU

10 RFT: 5 Push-ups 6 V-ups 5 Ring rows 6 Bicycle Crunches 5/5 KB Swing 20 s Plank

10 RFT: 4/4 KB Front Squat 3/3 KB Sots Press 20 s Plank 10 KB Swing