Rebel With A Kettlebell: ROP Light (5 three-minute Ladders / 2 Rungs)

Mobility, stretch, and warm-up: Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel. 28kg C&P + Pull Ladders 5 three-minute ladders 2 Rungs BW Pull Rung type: 1 Pull-up 2 Wide pull-ups (RPE 15) 5-min rest. …

Rebel With A Kettlebell: ROP Medium (5 three-minute Ladders / 2 Rungs)

Everyday mobility, stretch, and warm-up: Z-Health, 16kg Armbars & Halos, Wall squats, Pump, and Brettzel. Tuesday Variety: 16kg TGU x 1/1. Double 16kg Front Squats x 5. Double 16kg Overhead Carry 120′ Double 24kg Racked Carry 120′ …

Rebel With A Kettlebell: Variety Day 1B

All with a 32kg: 5/5 Loaded Cleans 1/1 TGU Repeat x 4. Rest 2 minutes 10 Swings on the minute x 3. 5L&R Snatches on the minute x 3 (RPE 16) Cool Down: Cold-Hot-Cold contrast shower. Posted by John Roberts, RKC at 6:23 PM …

Rebel With A Kettlebell: ROP Heavy (5 nine-minute Ladders / 4 Rungs)

28kg C&P + Pull Ladders 5 nine-minute ladders with 4 Rungs. BW Pull Rung type: 1 Pull-up 2 Wide pull-ups 3 Chin-ups 4 Narrow pull-ups (RPE 19) 5-min rest. 28kg Swings x 20 on the minute x 8 (RPE 18) Cool Down: …

Rebel With A Kettlebell: ROP Light II (5 three-minute Ladders / 2 …

28kg C&P + Pull Ladders: 5 three-minute ladders with 2 Rungs. Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (RPE 17) 5-min rest. 28kg Snatch x 5L&R on the minute x 8 (RPE 18: The extra 8kg on the pull-ups did it!) Cool Down: …

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