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#

Workout for Sunday September 29, 2013

Skill Review & Mobility:
        - Kettlebell Shoulder Mobility Exercises
             1. The "RKC Armbar" stretch
             2. Windmill
         - Swing Practice: 8 sets of :30 work, :30 Rest
         - Review of the KB Snatch
             - Snatch Ladders 1-5 Reps each hand on the minute
         - Review of the KB Clean and Jerk
             - Clean and Jerk Ladders: 1-5 Reps each hand on the minute

Workout: The Kettlebell "300"

Perform a total of 300 reps for time consisting of the following....

     - 25 V-Ups (Pike sit-ups where you touch your fingers to your toes)
     - 50 Snatches (25 R, 25 L)
     - 25 Push-Ups
     - 50 Russian Swings
     - 50 1/2 Burpees (Burpees with no push-up and no jump)
     - 50 Clean and Press (25 R, 25L)
     - 50 Mountain Climbers

Scaling:
     - V-Ups can be scaled to regular abmat sit-ups
     - Snatches/Cl. & Jerk : Women- "Big Dawg"= 35#, L2=25#, L1= 18# or less
         Men - "Big Dawg" = 53#, L2=45#, L1= 35# or less
     - Swings: Women: Go with the above scaling for Snatches/Cl. & Jerks or one weight heavier

Kettlebell Workout for Sunday August 25, 2013

Skills covered: TGU, Clean & Jerk, Snatch

A. Turkish Get-Up Practice

B. Clean variations

     - 4 sets of 1-3 reps each arm of Bottoms-ups Cleans. Focus on crush gripping the KB Handle.

Snatch, Jerk  skill review then...

C. "Burn"

Cadence Snatch (R-Hand) – 1 snatch every 10 seconds for 1 minute
Cadence Snatch (L-Hand) – 1 snatch every 10 seconds for 1 minute
One arm long cycle clean and jerk (R-Hand) – 1 minute
One arm long cycle clean and jerk (L-Hand) – 1 minute
Speed Snatch (R-Hand) – perform as many snatches as possible in 30 seconds
Speed Snatch (L-Hand) – perform as many snatches as possible in 30 seconds

Rest 3:00 and repeat!

Workout for Sunday July 21, 2013

Skill Review

     - Heavy Swing Practice
     - Perfecting the goblet squat

Workout: "THE PUNISHER"

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.

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

   "Beast Mode" = 70# (M) / 53# (W)

Workout for Sunday June 23

Class Time: 9:00 AM Sunday June 23rd

Skills & Drills

I. Snatch skill transfer
     - Snatch drop drill: "Catching with the Hips"
     - Hip activation
     - Lockout

II. Clean skill transfer
     - Clean Drops: Focus on maintaining correct arm position and not rotating the torso
     - Hammer Curl Drills

III. Workout

"GUT CHECK"

10 sets of....

1 min. AMRAP of the following sequence...

     Double Swing
     Double Clean and Press
     Double Snatch
     Double Front Squat

** Rest 1:00 between sets

Rx Weight = 35# M/ 25# W

Scaled = 25#M/ 18# W

Modified version = go through the above movements with only 1 KB. Switch hands after every 2 reps of the above complex.

Workout for Sunday May 19, 2013

A. Basic Swing Drills

B. KB Military Press Ladders
     - Complete 3 "Ladders" of 1-5 reps ( 1st set = 1 rep right, 1 rep left, 2nd set = 2, 2, etc.)
     - Work up to the very heaviest weight you can press for 5 reps.

C. Workout: "Get down with the Get-Up"

In this workout you will perform 7 rounds of the following complex on the Right side then Left side. With each progressive round you will do one rep fewer of the swings and front squats and you will add on one progression of the Turkish Get-Up in reverse. We will rest about a minute between rounds. So, it looks like this....

1st Round:

     - 7 One-Arm Swings Right side
     - 7 Front Squats Right Side
     - Military Press, Right side
     - 1st progression of TGU (reverse lunge to knee)

    *** Repeat the above on left side

    *** Rest 1 Minute

2nd Round


      - 6 One-Arm Swings Right side
     - 6 Front Squats Right Side
     - Military Press, Right side
     - 2nd progression of TGU (reverse lunge to knee, then plant your hand to ground )

     *** Repeat the above on left side
     *** Rest 1 Minute

7th Round 

     - 1 One-Arm Swing Right

     - 1 Front Squat Right

     - 1 Military Press

     - 1 Full TGU starting from a standing position

     *** Repeat on left side

     *** Done!!

Women Rx = 25#

Men Rx = 35#

Workout for Sunday April 14, 2013

Skill Review: The Turkish Get-Up

TGU Practice: Work up to a heavy one rep (both sides) with PERFECT form


Workout:  "GRIPTASTIC"

Teams of 2 complete* the following...

* Only one athlete working at a time

     - 800M Row
     - 60 Right Handed Swings
     - 60 Left Handed Swings

     - 800M Row
     - 60 Right Handed Snatch
     - 60 Left Handed Snatch

     - 800M Row
     - 60 Right Handed Clean and Press
     - 60 Left Handed Clean and Press

     - 800M Row
     - 60 2-Hand Swings
     - 20 Turkish Get-Ups
 
   Men's RX Weight = 45#
   Women's Rx Weight = 25#
   
If it's nice on Sunday, we will do this one outside!!

Workout for Sunday February 17th, 2013

Skill Review
     - Review of Strict (aka "Military") Press
     - Review of Snatch
     - Clean & Press Ladders: 3 sets of 1-5
     - Snatch Ladders: 3 sets of 1-5

Workout: "The Gauntlet"

There are four circuits. Each circuit consists of 5 exercises. Do not rest between exercises, and rest less than 3 minutes between circuits.



Circuit 1:
15 double swings
15 double snatch
15 front squats
15 double clean and press
15 ring push ups (or sub regular push-ups)

circuit 2:
15 Jerks
15 Bent Over Rows
15 Front Squats
15 Double Snatch
15 Ring Push Ups (or sub regular push-ups)

Circuit 3:
15 Thrusters
15 Bent Rows
15 Shrugs
15 Double Swings
15 Push Ups on Kettlebells

Circuit 4:
Walking "See Saw" Press (one full length of gym)
Bear Crawl (one full length of gym)
10 Man Makers
Waiters Walk (one full length of gym)
15 Push Ups

Scaling: Rx= 35#/25#, Scaled = 25# or less/18# or less

Workout for Sunday January 13, 2013

A. Turkish Get-Up: 15 minutes of skill work

B. Clean & Press Ladders
- 3 ladders (ascending reps 1-5)

C. Snatch Ladders
- 3 ladders (ascending reps 1-5)

In honor of USAF SSgt. Timothy P. Davis who was killed on February 20, 2009 supporting Operation Enduring Freedom when his vehicle was struck by an IED.

D. "Kettlebell D.T."
- 5 rounds for time of...
- 12 double KB swings(Russian)
- 9 double cleans
- 6 shoulder to overhead

Scaling
Scaled = 25#/18#
Rx = 35#/ 25#
Advanced = 45#/35#