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)

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!!

   

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

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

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#

Workout and schedule for Sunday December 16, 2012

******* Reminder that class time is 9:00 - 10:00 A.M. *********

Skill work:
Snatch
Push press
Crossfit style overhead swing

Workout: "Jingle-BELLS"

This workout is a progression through the movements listed below. It is set up just like the "12 days of Cristmas" song. In the first round, you will do just 1 rep (each hand) of Overhead Squat. In the 2nd Round you will repeat the overhead squat and add 2 Burpees. Each round you will add a newer movement at higher reps until you progress through all "12 days"!!! There will be a 30:00 cap on this workout.

Rx weight = 35# M, 18# W. Scale weight as needed. Talk to me if you need to modify any of the movements.

Windmill : 1 rep (R/L)
Burpees : 2 reps
Goblet squat : 3 reps
Snatch: 4 reps (R/L)
5 Golden Swings: 5 reps
Push-Ups: 6 Reps
Box Jumps: 7 Reps
Push Press: 8 Reps (R/L)
Cals on Rower (or Airdyne): 9 Cals
Sit-Ups: 10 Reps
Pull-Ups or Ring Rows: 11 Reps
Overhead reverse lunge: 12 Reps (R/L)

DONE!!! Happy Holidays!

Workout for Sunday November 25, 2012

Good video on clean and jerk technique

Skills:
     - Warm-Up Complex @ light weight
          One Arm Swing – 5 Reps

        High Pull – 5 Reps
        Snatch – 5 Reps
        Clean and Press – 5 Reps
        Racked Squat – 5 Reps

     - Review and practice Snatch and Clean and Jerk

WOD: 2 Testers (for time)...

1. "Isa-BELL": 30 Snatches (each arm)

2. KB "Grace": 30 reps (each arm) of clean and jerk. You can partition the reps any way you want but you must do a total of 30 Right/30 Left. Also, you can do this with double bells or work with a single and switch hands between sets...your choice.


Rx for both of these = 45# Men/25# Women
Scaling = L1/L2 Men = 25#/35#, L1/L2 Women = 18# or less
Advanced Men/Women = 53#/35#

Workout for Sunday October 28th

KettleBell "Bear" Complex

A. Turkish Get-Up Practice

B. "Peg Leg"

     - 5 rounds of 5 reps each arm. Military press with only one foot touching the ground! Focus on engaging core and crush-gripping the KB. You will need to go light on these.

C. "Bottoms-Up"

     - 4 sets of 1-3 reps each arm of Bottoms-ups Clean and Press. Again, you will need to go light and focus on crush gripping the KB Handle.

D. Kettlebell "Bear"

     5 rounds* 7 reps of the following complex...

     Double KB Clean + Front Squat + Overhead Press + Front Squat + Overhead Press = 1 Rep!!

     * Rest as needed between rounds.

     - Choose the heaviest weight possible while going unbroken each set. If you put the KB down, you must do a 5 Burpee penalty before resuming round!

Workout for Sunday September 16th, 2012

Skill Review & Practice:
     I. Double Kettlebell Swing
     II. Double KB Clean and Press
     III. Double KB Snatch
     IV. Double KB Front Squat

WOD: "The Great Destroyer"
     3 sets * of the following.....
     10 Double KB Swings
     10 Double KB Snatch
     10 Double KB Front Squat
     10 Double KB Clean and Press
     10 Push-Ups on the Bells
     10 Upright Row
* Rest up to 3:00 between sets
The idea is to get through each set unbroken (i.e.-don't put the KB down). This is not for time and you can pause in the rack position for as long as necessary

Scaling:
     Big Dawg M/W = 35#/25#
     Pack M/W = 25#/18#
     Pup = Modify workout to be all single KB movements...
     10 Single KB Swings
     5 Snatch R/L
     10 Goblet Squats
     5 Clean and Press R/L
     10 Push-Ups
     5 Single Arm Row R/L

Workout for Sunday August 12th, 2012

Yep. Lance Armstrong trains with kettlebells. And so should you!!

Skill Review:
     I. The kettlebell windmill
     II. KB Front Squat with Double Bells
     III. Double KB Clean & Press

Strength Work:
     I. Double KB Rack Squat: 5 sets of 5 reps. Rest 1-2:00 between sets
     II Double KB Clean and Press: 5 sets of 5 reps. Rest 1-2:00 between sets

WOD:
     "OMGWTF!!"
      10-9-8......3-2-1 Reps of
      One handed swing R. Hand
      KB Thruster R. Hand
      One Handed Swing L. Hand
      KB Thruster L. Hand
      Burpees

      First round consists of 10 swings R, 10 Thrusters R, 10 Swings L, 10 Thrusters L, then 10 Burpees!

     Rx KB Weights are 35# for men and 25# for Women. Scale as needed. You may also scale the volume if needed by skipping the odd numbered rounds. This will cut the overall volume of reps by almost 50%.