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%.