Rebel With A Kettlebell

Friday, April 8, 2016

S&S 32kg (d)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.3)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.1)
Average time 17:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, April 1, 2016

S&S 32kg (c)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.5)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.4)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.3)
Average time 10:35.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.4)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.3)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.2)
Average time 18:10.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, March 25, 2016

S&S 32kg (b)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.6)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.5)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.4)
Average time 10:30.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.4)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.3)
Average time 17:40.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, March 18, 2016

S&S 32kg (a)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,32,32,32,32: Rest 10 breaths. RPE 6.8)
(Wed. 32,32,32,32,32: Rest 10 breaths. RPE 6.7)
(Fri. 32,32,32,32,32: Rest 10 breaths. RPE 6.6)
Average time 10:00.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,32,32,32,32: Rest 14 breaths. RPE 6.6)
(Wed. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
(Fri. 32,32,32,32,32: Rest 14 breaths. RPE 6.5)
Average time 16:45.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, March 11, 2016

OS Reset III

Mon, Tue, Thu, Fri.

Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups x 5,3,2 (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 30 sec to 4 min 10 sec).

Friday, March 4, 2016

OS Reset II

Mon, Wed, Fri.

Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 40 sec to 4 min 10 sec).

Friday, February 5, 2016

OS Reset

Monday through Friday.

Warm-up/Cool down:
GSQ, bridge, halo, and pull-ups (Warm-up),
Segmented rolls x 6 each appendage,
Neck nods x 10,
Rocking x 10,
Neck nods x 10,
Laying Cross crawls x 20 (Warm-up).
Standing Cross crawls x 20 (Cool down).

Crawling:
Leopard x 60 yards.
Spiderman x 60 yards,
Baby Backward x 20 yards + Forward x 20 yards x 3.
(Total = 240 yards. Time ranges from 4 min 50 sec to 4 min 10 sec).

Friday, January 15, 2016

S&S 32kg to 40kg (3b)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:05.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 16:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, January 8, 2016

OS Reset

Friday, January 1, 2016

S&S 32kg to 40kg (3a)

Warm-up: GSQ, bridge, halo, & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:10.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 16:55.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, December 25, 2015

S&S 32kg to 40kg (2zz+)

Warm-up: GSQ, bridge, halo & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:15.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 17:20.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, December 18, 2015

S&S 32kg to 40kg (2yy+)

Warm-up: GSQ, bridge, halo & pull-up x 5,3,2.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 9:40.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Fri. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 16:50.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.

Friday, December 11, 2015

OS Reset

Friday, December 4, 2015

S&S 32kg to 40kg (2xx+)

Warm-up: GSQ, bridge, & halo.

Swing x 10 x 10.
(10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R, 10L, 10R):
+(Mon. 32,40,40,40,32: Rest 10 breaths. RPE 6.3)
+(Tue. 32,40,40,40,32: Rest 10 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 10 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 10 breaths. RPE 6.1)
Average time 10:05.

Test:
+(Fri. 32,40,40,40,32: Rest 5 breaths. RPE 7.1)
Time = 5:25.

Rest 1 minute.

TGU x 1 x 10.
(1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R, 1L, 1R):
+(Mon. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
+(Tue. 32,40,40,40,32: Rest 14 breaths. RPE 6.2)
(Wed. 32,40,40,32,32: Rest 14 breaths. RPE 5.7)
+(Thu. 32,40,40,40,32: Rest 14 breaths. RPE 6.1)
Average time 17:05.

Test:
+(Fri. 32,40,40,40,32: Rest 8 breaths. RPE 6.8)
Time = 10:15.

Cool down: OS-Big 5.

Later: 90/90 stretch and QL straddle.