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 Medium (5 five-minute Ladders / 3 Rungs)

28kg C&P + Pull Ladders 5 five-minute ladders with 3 Rungs. Pull Rung type +8kg on ladders 1 & 2. Body weight on 3-5: 1 Pull-up 2 Wide pull-ups 3 Chin-ups (RPE 18) 5-min rest. 28kg Swings x 20 on the minute x 7 (RPE 17) Cool Down: …

Rebel With A Kettlebell: Variety Day 2B

All with a 32kg: 5/5 Loaded Cleans 1/1 TGU Repeat x 4. Rest 2 minutes 15 Swings on the minute x 3. 5L&R Snatches on the minute x 3 (RPE 16) Cool Down: Eischens Yoga for Beginners (Basic) (RPE 15). Posted by John Roberts, RKC at 7:02 PM …

Rebel With A Kettlebell: ROP Light III (1×3 / 4×2)

28kg C&P + Pull Ladders: 5 three-minute ladders with 1 of 3 rungs and 4 of 2 rungs. Pull + 8kg Rung type: 1 Pull-up 2 Wide pull-ups (3) Chin-ups (RPE 17) 5-min rest. 28kg Snatch x 5L&R on the minute x 9 (RPE 17) Cool Down: …

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