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, August 2, 2014

Kettlebell Workout Sunday August 3rd, 2014

Drills to improve the KB Military Press

A. Tall Kneeling Press, 3 sets of 5 reps each arm
     - Begin by kneeling (both knees on ground) with tight torso and perfect posture, tight glutes and abs.

B. KB Waiter's Press, 2 sets of 5 reps
     - The waiter’s press is performed same as a normal press, but with the body of the bell on the hands, instead of held by the handle. Having the wrist flexed and the full weight of the bell in the hand allows you to feel your lat much better than straight pressing.

C. Bottoms up press, 3 sets of 5 @ moderate weight

D. 1 1/2 Press, 5 sets of 3-5 reps
     - Each rep goes like this - KB starts in the rack, press to top of head, lower back to rack, press all the way overhead.

E. 3 Rounds for time of...
     - 800M Run
     - 10 Double KB Swing (Russian)
     - 10 Double Clean
     - 10 Double Strict Press

     - Rx Weights = 2 x 35# (M), 2 x 25# (F)

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

Friday, June 27, 2014

Kettlebell Challenge Workout - Sunday June 29, 2014

A. Skill Work: Bottoms up Kettlebell Press (bottoms up press)
     - Work sets at very light weight

B. 3 Ascending Ladders of KB Military Press / Russian Swings
     Military Press: Sets of 1-5
     Russian Swings: Sets of 10-50
     Rest as needed between sets

First set looks like this....
     1 Press (each arm)
     10 Russian Swings

Second Set
     2 Press (each arm)
     20 Russian Swings

5th set
     5 Press (each arm)
     50 Russian Swings

Repeat this ascending ladder 2 more times!

Saturday, June 21, 2014

Kettlebell Challenge Workout - Sunday June 22, 2014

Lungin' Master

Teams of 2 complete

4 rounds of

Lunge 20m (while holding 2 KB's in farmers walk position )
Double kb clean& press x10
Lunge 20m (while holding in Farmer's walk position)

Switch partners

Lunge 20m (while holding KB's in front rack position)
Double kb front squat x10
Lunge 20m (while holding KB's in front rack position)

Switch partners

Lunge 20m (while holding KB's in overhead position)
Double kb swings x10
Lunge 20m (while holding KB's in overhead position)

Switch partners

Sunday, June 15, 2014

Kettlbell Workout of the week Sunday June 15, 2014

15:00 Up Ladder of

     - Heavy Swing (Overhead)
     - Heavy Goblet Squat
     - High Box Jump
     - 10M Shuttle Sprint

First round consists of 1 Overhead Swing, 1 Goblet Squat, 1 Box Jump and 1 10M Shuttle Sprint (down and back)

Second round = 2,2,2,2 and so on.....complete as many round and reps as possible in 15:00

Friday, October 11, 2013

Workout for Sunday October 13, 2013

Skill Review:
     - Working with Double KB's
            - Double Swing sets @ heavy weight
            - Double KB Front Squats @ heavy weight
     - Snatch Review & practice

WOD: "Crazy 8's"

8 Rounds for time of....

*** Scaled rep version is

"Psycho 6's"

6 Rounds for time
     - 6 Double KB Front Squat
     - 6 Double KB Swing
     - 6 One-arm Snatch, Right
     - 6 One-arm snatch, Left
     - 6 Burpees

There will be a 20:00 cap on this WOD
Recommended Weights:

Rx Male = 16kg/35#
Rx Female = 12kg/25#

Scaled Male = 12kg/25#
Scaled Female = 8kg/18#