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