IRON DISCIPLINE

When Cindy is away, we always feel a need to ramp it up a notch. For those who endured this week, let me know if we should replay this for those unfortunate to have missed out.

#1- stat quo warmup as stated

#2- KB Complex; each partner completes exercise list on each side before changing around with his partner for a distance of 50m total

#3- Each partner alternates the given exercise and reps; complete one exercise complete as a pair before moving to the next

#4- As a pair, you may alternate 3 times each in competition with the other pairs; last man standing...this week, it was last woman standing once again! 

...I suggest a very light breakfast before launching into this one!

#1- 30 sec countdown

2 Hand Swing

1 Hand Swing-Rt

1 Hand High Pull-Rt

1 Hand Swing Snatch-Rt

Clean Squat-Rt

Rd Body Hold

2 Hand Swing

1 Hand Swing-L

1 Hand High Pu-L

1 Hand Swing Snatch-L

Clean Squat-L

Rd Body Hold

#2- KB Complex; Partners alternating, 25m(x2)

Clean-Squat-Press-Lunge<left side>, Clean-Squat-Press-Lunge<right side> change around

#3- Endurance; Partners alternating

2 Hand Swing 5x20

Back and Up 5x10

KB Pushups 5x10

#4 Competition

Bottoms Up Hold

Circuit 1: KB Complex- Doubles; 10 x25m

- complete the complex, walk 25m with your KBs, repeat complex;

- return to start and continue x10

Clean(L) - Clean(R) - Press(L) - Press(R) - Squat - Pushup - Farmer Walk

Circuit 2: Team Competition- x5 lanes

- each lane covers 100m length of a sports field;

- each team sends their members individually through lanes 1 and 3;

- lanes 2,4 and 5 are done as pairs with each pair moving the KBs down and back in as efficient a manner as they are able with only one pair for each team at a time

1. Crab Walk Ladder - Dips x20 - Indian Club Handoffs x20 - Sprawls x20

2. Doubles Farmers Walk

3. Bear Walk Ladder - Side Hops x20 - Mountain Climbers x20 - Jump Lunge x20

4. KB Throw

5. Heavy KB Drag

A real cooker this week guys and gals! This one will help you to develop shoulders resembling the very tool we use to train them.

A lot of legs and of course core as well.

#1: stat quo

#2: Partner 1 completes x10 reps of given exercise and sprints x2 25m; tag up partner who then does the same; he tags up and partner 1 then goes onto next exercise, etc...

#3: Honestly, not that confusing, but try to visualize...

- x2 teams;

- 100m circuit;

- first member of each team begins first exercise with teammate #2 resting as (s)he waits to begin; the remainder of the team is jogging the circuit;

- as the exercising member completes the reps, he then joins the rest jogging and teammate #2 starts exercises;

- the lead team member jogging then joins teammate #2 in order to rest while he waits to start the exercise;

- this continues until all team members have completed the exercise;

- the lead "jogger" continues to fall out of the circuit on each lap in order to get ready to start the exercise;

- this continues until all members have completed all exercises

* at any given time, there will be one member exercising, at least one on deck, and the remainder jogging laps

Have fun!

#1: Warmup- 60sec intervals

Halo- R

Round Body Pass- R

Round Body Hold

Round Body Pass- L

Halo- L

Front Alt Lunge-Press

Front Squat-Push

Hang Squat- Bootstrap

#2: Power- PartnersCompetition 10reps/50m sprint Intervals

Double Snatch

KB Pushup

Double Racked Lunge

Double Push Press

Double Bent Row

Double KB Burpee

#3: Team Competition- x10 each side with laps

Renegade Row

Golf Swing

Side Press

Hot Potato

Pendulum Swing

Circuit 1:

1min work each exercise; 30 sec rest

Rd Body Pass

Rd Body Hold

Rd Body Pass

        rest

Alt Clean-Press

Fig 8 Hold

Alt Clean-Squat

        rest

Back and Up

Alt Reverse Lunge

Handoffs

Circuit 2:

Partners Complex; alt partners and hands

1 Hand Swing x5

1 Hand High Pull x5

Snatch x5

ex: partner #1 completes the above on one hand, then tosses the KB to his partner who then completes it on one hand before tossing the KB back to partner #1 who then repeats it on the other hand and so on. The circuit is complete one you have each completed the above on each hand 5 times

Doubles; alt partners 1 for 1

KB pushup-Clean-Squat-Alt Press x25 each

Technique this week focused on the Turkish Getup

Good return to some hardcore basic movement. Have a great week everyone!

D

Circuit 1:

1min work each exercise; 30 sec rest

Rd Body Pass

Rd Body Hold

Rd Body Pass

        rest

Alt Clean-Press

Fig 8 Hold

Alt Clean-Squat

        rest

Back and Up

Alt Reverse Lunge

Handoffs

Circuit 2:

Partners Complex; alt partners and hands

1 Hand Swing x5

1 Hand High Pull x5

Snatch x5

ex: partner #1 completes the above on one hand, then tosses the KB to his partner who then completes it on one hand before tossing the KB back to partner #1 who then repeats it on the other hand and so on. The circuit is complete one you have each completed the above on each hand 5 times

Doubles; alt partners 1 for 1

KB pushup-Clean-Squat-Alt Press x25 each

Technique this week focused on the Turkish Getup

Good return to some hardcore basic movement. Have a great week everyone!

D

Wow! Especially for all of you who missed out this week. Try this on for size and I promise you will not be sitting comfortably for a few days!!

Circuit #1- normal continuous circuit; 1min each exercise

Circuit #2- as stated, complete the complex while moving 25m 2 lunges at a time

Partners- competition...Yeah!!!; partners alternate through the descending sets; ie: partner 1 x15 pushups, partner 2 x15 pushups, partner 1 x14 pushups, etc...; complete all sets of given exercise before moving on to the next exercise

Competition- last man/woman standing; each arm individually

Circuit #1: 1min continuous; moderate weight KB

Rd Body Pass (R)

Rd Body Hold

Rd Body Pass (L)

Clean-Press (R)

Handoffs

Clean-Press (L)

Alt Clean-Squat

KB Burpees

Alt Reverse Lunges

2 Hand Swing

Circuit #2: KB Complex x25m; double KBs

Double Clean-Squat > Alt Push Press > Lunge x2...

Partners: Descending Sets x15>10; moderate weight KBs

KB Pushup

Heavy 2 Hand Swing

Alt Rows

Individual competition: moderate weight KB

Bottoms Up Hold L/R

Have a good one everybody. And remember, if you have questions about anything kettlebell or functional fitness, drop us an email!

I'm off to the hot tub...again!

D

Warmup: 30sec intervals

1 Hand Swing- R

Fig8 Hold

1 Hand Swing- L

Rd Body Hold

2 Hand Swing

Alt Clean-Squat-Press

Swing Snatch- R

KB Burpee

Alt Clean-Squat- Press

Swing Snatch- L

KB Burpee

Power/Endurance: Dbl KB Traveller- x10reps/25m (x2)

Side Snatch-Squat 

Travel 25m

Dbl KB Burpee x2

Travel 25m

Dbl B/U Clean-Squat x2

Travel 25m

Alt Bent Row x2

Travel 25m

Dbl Clean-Push Press x2

Travel 25m

Coordination: Partners

KB Toss x10

Rd Body Pass L/R x40

Alt Back and Up x10

Slap Pushup x10

KB Relay Throw 2x 100m

Strength/Endurance: Team Competition

Ladder Renegade Row x2 lengths

2 Hand Swing w/resisistance band x20

Single KB Farmer Walk 2x100m 

Parallel Bar Hops x10

Suspension Modified Pull ups x10

Iron Discipline Kicked off the new season in excellent form with a great workout with a Great crew! I hope everyone enjoyed it, and I hope you are feeling it. Everytime you squat down I hope you think of me. Great work, and we'll see you next week...

Here's what we did:

Warmup: 2x 30sec*

Round Body Pass

Round Body Hold

Round Body Pass

Fig 8 High swing

Alt Swing Snatch

Alt Side Clean

Alt Clean-Squat

Alt Clean-Press

* 30 sec each exercise non-stop; repeat

Strength/Power: 3x 30sec/30sec**

2 Hand Swing

Pull Snatch- L

Pull Snatch- R

Squat Jump

Flat Sprawl

**30sec work/30sec x3 rest each exercise nonstop

Long Cycle/Complex: 2 x25m ***

Partners: Pushup-Dbl Clean-Jerk-Lunge L,R...Change around

*** each partner in turns completes the cycle moving the kettlebells 50 total two lunges at a time each

Enjoy!!

D

Warmup- 40secs

2 Hand Swing>Rd Body Hold>1 Hand Swing-R>Fig 8>1 Hand Swing-L>Alt Clean-Press>

High Pull-R>Alt Clean-Squat>High Pull-L>Snatch-R>Alt Front Lunge>Snatch-L

Traveller- x10reps, 50m

Clean-Press-R

Clean-Press-L

Clean-Squat-R

Clean-Squat-L

Floor Press-R

Floor Press-L

Racked Lunge-R

Racked Lunge-L

Bent Row-R

Bent Row-L

KB Burpees

Concentration

TGUs

Hot Potato

Flip to Shoulder-Squat

BU Clean-Squat-Press

Competition

BU hold “Last Man Standing” *

* more appropriately this should be called “Last Woman Standing”

…good work Karina!

Warmup- 45sec

Overhead Press

Alt Front Lunge

Halo

Alt Clean-Press

High Pull-L

Fig8

High Pull-R

Round Body

Snatch-L

Round Body

Snatch-R

2 Hand Swing

(9 mins)

Walking-25m continuous

Handoffs

 x10 pushups

Round Body

 x10 pushups

Overhead Press

 x10 pushups

Round Body

 x10 pushups

Side to Side

 x10 pushups

Under Leg Pass

 x10 pushups

(41/2-5 mins)

Muscular Endurance- 30-30sec (x5)

 Racked Squat

 Double Row

 Double Push Press

 2 Hand Swing

 (10 mins)

Warmup/Circuit- 1 min

Fig8

Alt Clean-Press

Handoffs

Back and Up w/burpee

Alt Lunge

Back and Up w/Floor Press

Alt Snatch

Round Body Hold

Squat Press

-9mins-

TABATA- 20/10 x8

Floor Press

Alt Row

Overhead Crunch

Front Squats

-10mins 40sec-

Partners Competition- Descending Sets

KB Traveller (Doubles)- 7-6-5-4-3/50m

Clean-Alt Press-Squat

Hey all!

Got a good'un for you this week!

Warmup- 45sec of kettlebell for two exercises interspersed with 30secs of back and up

Intervals- 45sec exercise and 45sec to sprint (and I mean GIV'ER!!) 50m in between; rest is what you have left of the 45sec from the sprint before the beep; repeat!

Competition- move your kettlebell end to end of a soccer field length

Warmup- 45sec/45sec/30sec

2 Hand Swing>Alt Clean-Press>Back & Up

Fig8 Hold>Alt Clean-Lunge>Back & Up

Alt Swing Snatch>Alt/Momentum Curls>Back & Up

KB Burpee>Front Squat>Back & Up

Intervals- 45sec/50m (x2sets)

Alt Row

 Run

Floor Press

 Run

Handoffs

 Run

Sumo Squats

 Run

KB Crunch

Competition- Soccer Field

Within your team, throw/toss a moderate weight KB the length of a soccer field and back

Enjoy!

D

Circuit 1- POWER: Double KBs as heavy as you can handle for the exercises.  1 min each exercise alternating with a minute of Back and Up.

• Clean-Jerk > Double Snatch > Clean-Alt Press > Burpee (2 Pushups) > Static Complex (Plank-  Pushup-Dbl Clean-Squat-Press)

Circuit 2- STRENGTH: Again, as heavy as you can with perfect technique for 2 mins each exercise.

• TGU > Sots Press> Bent Press > Pistol Squat > 2 Hands Anyhow

Competition:  Teams of 2. Alternating between you, each teammate covers a soccer field length and back of the following:

• KB Drag ( tie a strap around the handle of your heaviest KB handle and drag it)
• Farmers Walk ( try with a minimum of 2x 24Kgs)
• Sprint

Test your own limits here and this one should set you up well for the week. Remember to stretch! 

D

         It has been awhile between posts folks, but I promise you this week's workout will make up for lost time.  Thanks goes out to Lance for the absolutely appropriate name.  This one is NASTY, no doubt about it!

Circuit 1: normal warmup of 30sec exercises

Circuit 2: heavy kettlebell, 5 reps each side for the squat and lunge; for the back and up, hold your kettlebell against your chest, squat down, roll onto your back and explode forward to a standing position; interval with 50m sprints; ensure you drive it for the sprints!

Circuit 3: start with 7 and drop by one rep each set

Circuit 4: Pushups- partners begin in the prone position; first partner does a pushup while the other remains prone; once the first partner's chest is on the ground, the second partner does his; increase by one each time to failure; Situps- interlace your feet, begin both sitting up; first partner does a situp, clap hands and the other partner does his. Continue while increasing by rep each time to failure.

Circuits:

1. 30secs-

• 2 Hand Swing, Fig 8, Pull Snatch, Round Body, Pull Snatch, Round Body, Swing Snatch, Fig8 w/Hold, Swing Snatch, Alt Front Lunge

2. Sprint Intervals-30sec/50m (repeat x4)-

• SPRINT, x5 Racked Squat- left, right
• SPRINT, x5 Racked Lunge- left, right
• SPRINT, x5 Back and Ups

3. Descending Set- 7-6-5-4-3

•  Clean-Squat-Press

 4. Partners- Ascending Sets- 1-2-3-4-5-6-7-8-9-10

• Pushups
• Situps

I'd advise a VERY light breakfast, or I am sure you will see it again midway through Circuit #2

Warmup- 30 secs each exercise for total of 21/2 mins, rest 30 secs; repeat twice

Walking- you will need plenty of space for this one; complete the exercise while moving for one minute for total of 5 mins; rest 1 min, repeat

Traveller- 10 reps of each exercise separated by running 50m with your kettlebells

WARMUP- 30sec each (x3):

2 Hand Swing>Snatch (L)>Fig8>Snatch (R)>2 Hand Swing

WALKING-1min each (x2):

Handoffs>Side to Side Twist>Lunge> Overhead Press>2 Hand Swing

KB TRAVELLER-10reps/50m (x3):

KB Pushup>Travel>Double Clean>Travel>Double Racked Squat>Travel

Warmup Circuit: Set your timer for alternating rounds of 40 and 20 seconds; Total 10mins

Round Robin: 40secs exercise alternated with 100m lap sprint within 40secs; Total 15mins

WARMUP- 40sec/20sec

Rd Body>Overhead Press>Rd Body>Overhead Press>Rd Body Hold>Racked Squat>Fig8 Hold>Racked Squat>2 Hand Swing>Pushups>Handoffs>Pushups>Snatch>Racked Lunge>Snatch>Racked Lunge>High Pull>Row>High Pull>Row

ROUND ROBIN- 40 sec

Double Snatch-Lap-Fig8 Hold-Lap-Crunches-Lap-Pushups-Lap-Rd Body Hold-Lap-Double Clean-Press-Lap-Reverse Crunch-Lap-2 Hand Swing

COORDINATON DRILLS-

1. Partner KB Toss- 3mins

2. KB Flip to Shoulder- 1min

3. Hot Potato- 1min

A big hand for everyone who came out this weekend...and a bigger hand for staying around as long as you did in the downpour!!

1st Circuit: typical warmup; 45sec exercises

2nd Circuit: 4 minutes to complete all exercises with as heavy dumbells as you can handle for 10 reps separated with sprinting 25m and back between exercises; repeat

3rd Circuit: the standard tabata protocol of 20 minutes max effort alternated with 10 seconds of rest repeated 8 times for each exercise

4th Circuit: slow day- alternate the exercises between left and right hands; feelin' fine- complete all three exercises with one arm before switching to the other! 

Warmup: 45 sec

Fig8> Fig8 Hold> Clean-Squat-Press> Rd Body- left> Rd Body- Hold> Clean-Squat-Press> Rd Body- Right> KB Burpee

6 mins

Hvy Dbls/ Sprint: 4min x10reps/50m (x2)

Clean>sprint>Push Press>sprint>Bent Row>sprint>Pushup>sprint

REPEAT

8 mins

Bodyweight Tabata: 20sec/10sec(x8)

Mod Pushups>Squats>Calf Raises>Mod Pullups

16mins

Endurance: 30sec(x2) 

1 Hand Swing>1 Hand Swing>1 Hand High Pull>1 Hand High Pull>Swing Snatch> Swing Snatch

6mins

For those who were out this week and had to run away from nature's deluge, don't worry....we will revisit this one guys

PARTNERS:

Warmup- 25m/10reps

Round Body Walk

KB Toss- Handle

2 Hand Swing Walk

KB Toss- Ball

Side to Side Walk

1 Hand Swing Pass

Round Body Walk

Interval- 25m/5reps

KB Pushup—Dbl Clean—Squat—Double Press

Sprint 2x25m

repeat x5

INDIVIDUAL:

Tabata- 20sec/10sec (x8)

2 Hand Swing

Floor press

Russian twists

Alt row

Alt press

A "Gooder" this week!

1. Warmup with 3x 3min sets separated with a minute of rest

2. Next up is double KBs; 3 sets of 2 exercises of 45 sec each separated by 30 sec of rest; repeat

3. Set your timer for 3 minutes; complete the exercises followed by 20m movement as indicated within the 3 minutes; left over time is your rest

4. The concentration set at the end is just for fun!

Remember, Perfect Practice makes Perfect- FORM and Function throughout will ensure progress!

Have a good one everybody, and...

Enjoy!

1. 3x1min/1min: 

Round Body>Front Squat>Round Body>rest

Fig 8 Hold >Floor Press>Fig8 Hold>rest

2 Hand Swing>Push Press>2 Hand Swing

9min (12total)

2. Doubles- 2x45sec/30sec:

Clean- Alt Press>Clean-Squat>rest

BU Clean>KB Pushup> rest

Swing Snatch> Renegade Row>rest

REPEATx2

9min (12total)

3. Endurance- x20reps/20m-3sets/3min:

Pushups x20>Walking Handoffs 20m>Alt Row x20>Walking 2 Hand Swing

REPEATx3

9min

4. Concentration: 

1. BU Squat-Hold for max time

2. Kettlebell shoulder flip

3. Partner KB Toss