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.