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%.

Workout for Sunday July 22nd, 2012

This workout is one of my favorites!

Skill Review:
        - Kettlebell Shoulder Mobility Exercises
             1. The "RKC Armbar" stretch
             2. Turkish Get-Up
         - 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 Double Unders

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
     - Double Unders: L2= 100 Single Unders, L1 = 50 Single Unders

Workout for Sunday June 24th, 2012

Skill Review
     - Single and Double Swing (Russian)
     - Single and Double Clean and Press
     - Double KB Front Squat

"Heavy Metal"

5 Rounds, not for time. Rest 2-3 minutes between rounds

This one is meant to be a low rep, heavy workout. Rx weight is 20kg/45# for Men and 12kg/25# for women. Advanced Men and Women can use 24kg/53# and 16kg/35# respectively

Round 1 = 5 Reps of the following complex
     - Double Kettlebell Front Squat
     - See-saw Press

Round 2 = 5 Reps of the following complex
      - Double KB Clean
      - Double Kettlebell Front Squat
      - See-saw Press

Round 3 =  5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press

Round 4 =  5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press
      - Push Up on KB's

 Round 5 = 5 Reps of the following complex
      - Double KB Swing
      - Double KB Clean

      - Double Kettlebell Front Squat
      - See-saw Press
      - Push Up on KB's
      - Renegade Rows (see video)