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!

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

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