Welcome to the Vagbond Kettlebell Blog

The kettlebell is one of the most effective conditioning tools out there for training all-around fitness. It is literally like having a "gym in your hand".

Kettlebells enable dynamic loading of muscle groups, help generate power from the hips - which is essential for athletic performance- and help build strength and stability in the back and shoulders.

Here we will be posting schedules and workouts for the Vagabond KB specialty class along with other helpful, KB-related info.

Saturday, March 10, 2012

Schedule and Workout for Sunday March 11th


Class Time will be at 11:00, immediately following the regular 10AM class.
****** Don't forget, we turn the clocks ahead tonight !!! ********

Kettlebell Snatches!! Yeah, baby!!

Skills:
     - Review of the Turkish Get-Up
     - Review of the Clean and Press
     - Review of the one handed swing and hand-to-hand swing
     - Windmills
     - Intro to the KB Snatch

WOD:
     - 5 Minute AMRAP of Kettlebell Snatch*

* You are allowed to switch hands as many times as needed and you can put the KB down. However; you should choose a weight that allows you to keep moving throughout the 5 minutes with great form!!
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