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, June 23, 2012

Workout for Sunday June 24th, 2012



Skill Review
     - Single and Double Swing (Russian)
     - Single and Double Clean and Press
     - Double KB Front Squat

"Heavy Metal"

5 Rounds, not for time. Rest 2-3 minutes between rounds
This one is meant to be a low rep, heavy workout. Rx weight is 20kg/45# for Men and 12kg/25# for women. Advanced Men and Women can use 24kg/53# and 16kg/35# respectively


Round 1 = 5 Reps of the following complex
     - Double Kettlebell Front Squat
     - See-saw Press

Round 2 = 5 Reps of the following complex
      - Double KB Clean
      - Double Kettlebell Front Squat
      - See-saw Press

Round 3 =  5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press

Round 4 =  5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press
      - Push Up on KB's

 Round 5 = 5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press
      - Push Up on KB's
      - Renegade Rows (see video)