Kb Complexes

Front 1

5:00 Complex from hell...

Back 1

:30 R/ :30L

1 arm swing
snatch
push press
front squat

Front 2

Pressing Get Up

Back 2

press the KB at every step of the TGU

Front 3

Megaburn Push-up Part 1

Back 3

slow eccentric pushups on KB (:15 each) 3-5 reps

Front 4

Megaburn push up part 2

Back 4

Slow concentric pushup on KBs (:15 ea) 3-5 reps

Front 5

Functional KB bicep curl/squat/press thing

Back 5

5 reps of goblet squat, bicep curl at bottom, military press at top

EMOM 15:00

Front 6

Big Poppa' Pumpin'

Back 6

15:00

alternating sets of 5 double clean and press and 5 pullups

Front 7

Birthday Workout

Back 7

:15 double KB overhead hold
:15 one arm overhead hold/one arm rack (R arm up)
:15 one arm overhead hold/one arm rack (L arm up)
:15 rack hold
:15 one arm overhead hold/one arm farmer's hold
:15 one arm overhead hold/one arm farmer's hold
:15 double farmer's hold

Front 8

High Voltage Plus!

Back 8

5 reps each all on R side, then on L side
One arm siwngs
cleans
high pulls
snatches
long cycle clean and press/ or clean and jerk

Front 9

Force Velocity Complex

Back 9

3 pairs of progressively lighter bells
heaviest- 2 reps double clean and press/ front squat
medium- 3 reps as above
lightest- 5 reps as above

Front 10

Birthday Sandwich

Back 10

5 reps of ea move add another layer as you go
1) double swing, push ups
2) double swings, cleans, push ups
3) double wings, cleans, press, push ups
4) double swings, cleans, press, front squat, push up

Front 11

Celebrate!

Back 11

ladder 1-6 reps
1) double snatch
2) military press
3) swing
4) clean
5) front squat
6) push ups on bells

Front 12

Gauntlet

Back 12

5 reps each move/side
1) one arm swing
2) clean and press
3) snatch
4) squat
5) TGU

Front 13

Quick n' Dirty

Back 13

alternating one arm swing and snatches do all on one side, switch and repeat

2-4-6-8-10 one arm swing
1-2-3-4-5 snatches

Front 14

Ol' TImey Push and Pull Routine

Back 14

15:00 complete sets of 5 reps of:

push ups

pull ups

Front 15

Jerk it your way

Back 15

:15 on/ :45 off (or :30/:30) for 15:00

long cycle double clean and jerk

Front 16

Grip Strength Complex

Back 16

3 bottoms up presses/ side

50' unilateral farmer's carry (R hand)

5 one arm swings/ side

50' unilateral farmer's carry (L hand)

Front 17

Deviled Eggs

Back 17

AMRAP 15:00 5 cycles of...

1 DBL swing
1 DBL clean
1 DBL snatch

Front 18

Wild Turkey

Back 18

Partner WOD i go/you go DBL KB swing

start at 10 reps, go up by 2 until 20 then ladder down

ladder up and down 15:00

Front 19

Monkey Wrench

Back 19

5 reps ea

DBL swing

Push ups on the bell

Lunges/leg (kb at rack)

Front 20

Cadence KB Jerks

Back 20

one jerk every :10 for 1:00 R arm, then L

continue for 14:00 (7:00 ea side)

Final minute (15:00) AMREP :30 ea side

Front 21

The Bumblebee

Back 21

AMRAP 15:00

5 DBL snatch to overhead press
5 front squat to jerk

Front 22

Alarm Clock

Back 22

5 Reps ea:
1) DBL swing
2) DBL clean
3) DBL front squat
4) DBL reverse lunge/leg (5/leg)

Front 23

Power Train

Back 23

5 Snatch to press

:15 L-sit hold

Front 24

Gunpowder

Back 24

10 DBL swing

:30 Rack Hold

10 DBL swing

Front 25

Paula Deen

Back 25

5 Rounds of 1 rep ea:
1) DBL swing
2) DBL clean
3)DBL snatch
4) DBL press
5) front squat
6) DBL bent over row
7) push up
8) pull up/ chin up

Front 26

Kitten Play

Back 26

Ladder 1-3

DBL swing
DBL clean
Sea Saw press

Front 27

No bell allowed

Back 27

5 reps each

Pistols/ leg
hindu push ups

Front 28

Hot Damn!

Back 28

5 reps ea:
1) one arm swing
2) clean
3) snatch
4) windmill

switch side, repeat

Front 29

Sweet n' Salty

Back 29

AMRAP 15:00... 5 cycles of 1 rep = round
1) DBL swing
2) DBL clean
3) DBL jerk
4) reverse lunge/ leg

rest ~ :15-:30 b/w rounds

Front 30

Cake Walk

Back 30

10x darcy swings
press bell overhead on one side, 50' overhead carry
10 x darcy swings
press bell overhead other side, 50' overhead carry

Front 31

Diamonds and Darcies

Back 31

Ladder swing up by 2's and push up by 1's

Darcy Swings: 2-4-6-8-10
Diamond push ups on bell: 1-2-3-4-5

Front 32

Locomotion

Back 32

5 x DBL swing
5 x DBL snatches
10 x walking see saw press
5 x DBL snatches
5 x DBL swings

Front 33

T-Bone Bodyweight Complex

Back 33

3 Rounds:
1) 10 push ups
2) 75m sprint
3) 10 push ups
4) 75m walking lunges

Front 34

Queen Bee

Back 34

10 DBL swings
75' farmer's carry
10 push ups on bells
75' farmer's carry
10 front squats

Front 35

Round and Round

Back 35

5 Reps Ea...
1) one arm swing
2) rotational cleans
3) snatch
4) rotational snatches

Front 36

Like Budda'

Back 36

5 cycles of 1 rep ea:
1) one arm swing
2) snatch
3) overhead lunge
4) press

complete on R, switch and repeat on L

Front 37

High Voltage/ Sprints

Back 37

5 reps on ea exercise on R, then L
1) one arm swing
2) clean
3) high pull
4) press
5) snatch
6) sprint 50m

Front 38

Stronger

Back 38

100' farmer's carry
200' sprint (down and back)
100' farmers carry

Front 39

The Percolator

Back 39

3 Rounds:
1 pistol/ leg
3 x chin ups
5 x push ups

Front 40

Racked and Loaded

Back 40

Ladder up from 1-5 reps:
1) DBL clean and press
2) DBL front squat

Front 41

The Snatcharoo

Back 41

15:00
1) one snatch and one step 3 x on R
2) one snatch and one step 3 x on L

Front 42

Double Time

Back 42

5 Reps ea of:
1) DBL snatch to see-saw press
2) push ups on the bells
3) bent over rows

Front 43

The Great Destroyer

Back 43

10 ea of:
1) DBL swing
2) DBL snatch
3) front squat
4) clean and press
5) push up on the bells

Front 44

The ************

Back 44

1) 15 DBL swings
2) 15 DBL snatch
3) 15 front squats
4) 15 clean and press
5) 15 push ups on the bells
6) 15 bent over rows

Front 45

The Aristocrat

Back 45

1) 5 Front or goblet squats
2) 3 position (1/4, 90 degrees, active bottom) squats holding for :15 ea
3) 5 front or goblet squats

Front 46

Destroy Yourself

Back 46

1) 5 military press holding the top position for :30
2) 5 Front squats holding rack for :30

Front 47

Double Sequential Dismay

Back 47

reverse fibionacci sequence...
8 DBL snatch - 5 front squat
5 DBL snatch - 3 front squat
3 DBL snatch - 2 front squat
3 DBL snatch - 1 front squat

Front 48

For those about to squat

Back 48

20 DBL front squats

Front 49

Man Maker Remix

Back 49

1) DBL snatch, renegade row
2) DBL snatch, DBL press, renegade row
3) DBL snatch, DBL press, squat, renegade row
4) DBL snatch, press, squat, clean, row
5) snatch, press, squat, clean, swing, row

Front 50

Into the lungs of hell

Back 50

3 DBL snatch to see-saw press

3 front squat to reverse lunge

Front 51

You vs. the DBL C & P

Back 51

8 sets of 8 reps C&P, rest no more than 1:00 b/w sets

Front 52

You vs. Godzilla

Back 52

AMRAP 15:00

5 DBL lunge to press/ side

Front 53

Deserts like Grandma used to Bake

Back 53

Perform all on one side then switch...
5 one arm swings
5 clean
5 high pull
5 snatch
5 C&J

Front 54

Warhead

Back 54

10 x press to squat (not a thruster)

Front 55

Hang em' high

Back 55

3 one arm swings
3 snatches
6 one arm swings
6 snatches
9 one arm swing
9 snatches... repeat on other side

Front 56

The Human Crane

Back 56

5 DBL reverse lunges- R
5 DBL single leg deadlifts- R

switch sides and repeat

Front 57

Ode to swings and pushups

Back 57

ladder up by 2 (2-10) DBL Swing
ladder up by 1 (1-5) pushups

Front 58

Single Sequential Dismay

Back 58

Clean 8 reps + Front squat 5 reps (L & R)
Clean 5 - FS 3
Clean 3 - FS 2
Clean 2 - FS 1

Front 59

Super Snatchtastic

Back 59

10 sets of 10 russian swings then 5 snatches/side

Front 60

Fresh off the yacht

Back 60

do all on R then L
1) 5 one arm swings
2) 5 cleans
3) 5 snatches
4) 5 jerks
5) 5 reverse lunges

Front 61

Snatch - O - Rama

Back 61

complete 1 snatch every :10 for 1:00 followed by :15-:30 burn set... switch sides then repeat

Front 62

The Hellion

Back 62

ladder reps by 2 (2 -10) up and down
1) russian swing
2) one handed swing/ side
3) thrusters/ side

Front 63

The Holy Fiver

Back 63

5 Reps ea:
1) DBL swing
2) Snatch
3) C&P
4) Front squat

Front 64

Renegade Row and KB Bear Crawl

Back 64

5-10 paces of renegade row/bear crawl per set

Front 65

DBL C&P something or other

Back 65

5 Reps DBL C&P EMOM for 10:00

Front 66

Snatchzilla

Back 66

AMRAP 1-5 ladder of single arm snatches in 15:00

1 rep R, 1 rep L
2 rep R, 2 rep L... etc.

Front 67

With Teeth

Back 67

5 Deadlift
10 DBL Swing

Front 68

What Goes Up

Back 68

5 snatch to over head lunges/ side

Front 69

Swing, Snatch, Lunge!

Back 69

5 one arm swings
5 snatches
5 overhead reverse lunges

Front 70

walking the darcy

Back 70

Tabata walking Darcy swings

Front 71

Practical Tactical

Back 71

10 tactical walking lunges (5/leg)
- pass bell under leg with each lunge

5 snatches/arm

Front 72

Fitter, happier, more productive...

Back 72

Ladder the following:
1) russian swing 2-4-6-8-10
2) one arm swing 2R-2L, 4R - 4L, to 10
3) Thrusters 2R-2L, 4R-4L...to 10
4) Snatch 2R-2L, 4R-4L,... to 10

Front 73

12:00 Complex from Hell

Back 73

:30 ea exercise:
1) one arm swing
2) clean
3) high pull
4) snatch
5) jerk
6) single leg dead lift
7) reverse lunge
8) military press
9) overhead or racked squat
10) 2 handed swing
11) Swing Burpees (pushup b/w every swing)
12) plank hold 1:00

Front 74

Coffee

Back 74

5 DBL Swing
5 DBL snatch to press
5 DBL clean
5 Reverse lunges

Front 75

Double Shot

Back 75

5 DBL swing
5 DBL Snatch to see saw press
10 gorilla clean (both in rack, drop one, clean it up, drop other)
5 cossack lunges (in goblet squat position, wide sumo stance, shift weight side to side low)

Front 76

Piranha

Back 76

5 DBL swing
5 DBL snatch to see-saw press
5 reverse lunge L & R

Front 77

Pressomania

Back 77

5 jerks (or push press)/ side

Front 78

A vulgar Display of Tasty Discomfort

Back 78

Perform all on R then L
1) 5 one arm swing
2) 5 C&P
3)5 snatch
4) 5 windmill
5) 5 reverse lunge

Front 79

Your Move, Creep

Back 79

5 DBL Swing
5 DBL Clean
5 DBL Snatch
10 See-saw press (5R + 5L)
10 Reverse Lunges (5R + 5L)

Front 80

Stronger Soldier

Back 80

5 one arm swings
5 pistols
5 press (R + L)
5 snatch (R + L)

Front 81

Get Up Sandwich

Back 81

1 one arm swing
1 clean
1 snatch to press
1 reverse TGU (from top position to bottom)

perform 2 cycles on R before switching

Front 82

The Bat

Back 82

Do all on R then L
1) 5 circular cleans
2) 5 windmills
3) 5 rotation press
4) 5 sling shot (hold bell by handle at a 45 across chest, sling it down on 45 then whip back up to start)

Front 83

Runner

Back 83

3 DBL Swing
6 see-saw press (3R + 3L)
3 DBL clean
6 see - saw press (3R + 3L)
10 alternating lunges (5R + 5L)

Front 84

Wrecker

Back 84

5 Reps Ea.:
1) DBL Swing
2) DBL Clean
3) DBL Press
4) DBL Squat

Front 85

Sometimes, when i am alone...

Back 85

Do all on R then on L
1) 5 one arm swing
2) 5 long cycle clean and jerk
3) 5 snatch
4) 5 windmill
5) reverse lunges

Front 86

Jerky Overdose

Back 86

10 long cycle C&J
10 front squat
10 bent over row

Front 87

Senator, the KB was a friend of mine...

Back 87

5 DBL swing
5 long cycle C&J
5 DBL snatch
5 DBL KB windmill
5 front squat

Front 88

Birthday cake from hell...

Back 88

5 DBL snatch to see - saw press
5 reverse lunge (R + L)
10 DBL KB swing
10 push ups on bells
10 alternating bent over row

Front 89

The way out is through that way

Back 89

:30 loaded carry

sprint

Front 90

Power Bomb

Back 90

5 power snatches EMOM for 10:00

Front 91

The Bear Necessity

Back 91

5 DBL Swings
10 Step KB bear crawl (one step = one push up + one row either R or L)
5 DBL swings

Front 92

5 Step

Back 92

5 DBL swings
5 DBL cleans
5 stepping front squats (perform front squat, take 2 quick steps back, perform another, take 2 steps forward)
5 DBL swings

Front 93

The Powerwalk

Back 93

5 DBL swings
5 DBL snatches
10 step power walk (5 presses each arm)
5 DBL swings
5 DBL snatches

Front 94

With all the love in the world

Back 94

10 Step KB bear crawls (one step = one push up and one row)

20 walking lunges