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.

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

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