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, December 15, 2012

Workout and schedule for Sunday December 16, 2012

******* Reminder that class time is 9:00 - 10:00 A.M. *********

Skill work:
Push press
Crossfit style overhead swing

Workout: "Jingle-BELLS"

This workout is a progression through the movements listed below. It is set up just like the "12 days of Cristmas" song. In the first round, you will do just 1 rep (each hand) of Overhead Squat. In the 2nd Round you will repeat the overhead squat and add 2 Burpees. Each round you will add a newer movement at higher reps until you progress through all "12 days"!!! There will be a 30:00 cap on this workout.

Rx weight = 35# M, 18# W. Scale weight as needed. Talk to me if you need to modify any of the movements.

Windmill : 1 rep (R/L)
Burpees : 2 reps
Goblet squat : 3 reps
Snatch: 4 reps (R/L)
5 Golden Swings: 5 reps
Push-Ups: 6 Reps
Box Jumps: 7 Reps
Push Press: 8 Reps (R/L)
Cals on Rower (or Airdyne): 9 Cals
Sit-Ups: 10 Reps
Pull-Ups or Ring Rows: 11 Reps
Overhead reverse lunge: 12 Reps (R/L)

DONE!!! Happy Holidays!