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.

Sunday, July 13, 2014

Kettlebell Challenge Workout: Sunday July 13, 2014

A. Skill Work: Bottoms-up Kettlebell Snatch
     - Go extremely light. Make sure to squeeze the handle of the KB at the top of each rep. Watch the video in the link above for more tips

B. Ascending Ladders of KB Snatch / Turkish Get-Up
     Snatches: 5 Sets of 2-10 Reps(each hand)
     TGU : 5 sets of 1-5 reps (each Hand)

     First set looks like this...
     2 Snatches each hand then 1 TGU each hand

     Second set....
     4 snatches each hand, then 2 TGU each hand
     5th set....
     10 snatches, 5 TGU

     -Once you complete all 5 sets of the above ladder, repeat it 2 more times!
     - This is NOT for time. Rest as much as needed between reps and sets!!


Friday, July 4, 2014

Kettlebell Challenge Workout - July 4th Weekend

"Independence Day" / "1776"

Complete the following for time:

17 Double Kettlebell Swing
76 Double Unders

17 Double Kettlebell Cleans
76 Wall Ball shots

17 Double Kettlebell Front Squats
76 Step Down Box Jumps

17 Single KB Snatch (17 each arm)
76 Burpees (or modify to 76 Calorie Row)

Rx Weights= 53# M / 35# F

Scaled = 45# or 35# M / 25# or 18# F