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.

Thursday, July 11, 2013

Workout for Sunday July 21, 2013

Skill Review

     - Heavy Swing Practice
     - Perfecting the goblet squat


Complete the following for time (20:00 cap)

Up-Ladder of
     1,2,3....8,9,10  Burpee Hops over Kettlebell
     2,4,6.....16,18, 20  Goblet Squats
     3,6,9.....24,27,30  Russian KB Swings

First round consists of 1 Burpee Hop, 2 Goblet Squat, 3 Swings. 2nd Round = 2/4/6, 9th round = 9/18/27, etc.

   Rx = 53# (M) / 35# (W)
   Scaled = 44# (M) / 25# (W)

   "Beast Mode" = 70# (M) / 53# (W)