IRON DISCIPLINE

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

Warmup- 30sec each

Fig8>1 Hand Swing(Left)>1 Hand Swing(Rt)>1 Hand High Pull(Rt)>1 Hand High Pull(left)>Clean & Press(Left)>Clean & Press(Rt)>Snatch(Rt)>Snatch(Left)>Round Body Hold

KB Traveller- 10 Reps/25m

Clean Press-25m-Clean Press-25m

Clean Squat-25m-Clean Squat-25m

Floor Press-25m-Floor Press-25m

Racked Lunge-25m-Racked Lunge-25m

Bent Row-25m-Bent Row-25m

KB Burpee

Endurance- Double KBs, 25m

KB Pushup>Dbl Clean>Racked Squat>Push Press> Lunge...repeat for distance

Round Robin- 45sec/10sec change x2 circuits

Dbl Bottoms Up Clean--Alt Floor Press--Dbl Overhead Squat

                                 --Triangle Drill--

Vertical High Pull--KB Pushups--Bench Hops

                                --Triangle Drill--

......repeat

Warmup-  10sec rest/change around between exercises;complete circuit 4 times

KB Traveller- 10 reps of the gioven exercise, run your KBs to the other end; start next exercise when the last person crosses the line; continue and complete the circuit twice

Endurance Race- 1st partner completes the exercise to the other end and then sprints back to tag up his partner who then does the same exercise

This week we worked on revisiting and in some cases introducing some fundamental Kettlebell technique.

The typical warmup was followed by a solid practice of technique, form, and concentration. The competition was a good gut check of overall drive and perseverance.

Warmup- 45 sec countdown repeat

Focus/Strength- Emphasis is on controlled and disciplined technique; building solid foundations for advanced work to come

Endurance- Exercises flow one to the next, through a two-step lunge forward, whereupon the exercises are repeated until you have gone 50m

This week's focus was on basic, raw power!

The warmup circuit is relatively standard 30 sec intervals but with heavy emphasis on fatiguing each arm one at a time.

The Round Robin consists of your own individual gut check to perform as many solid reps as you can in the thirty seconds.

The partner circuit is intended for each partner in turn to complete absolute max reps in 60 secs. The goal is to try and outperform each other in total reps.

Here ya go...

*- 1/2 hitch a heavy resistance band through the handle of a heavy KB. Stand on the resultant loop in a wide stance and swing as normal. The band introduces a dramatic increase in intensity and dynamic power to the traditional 2 Hand Swing

**- Begin with a med ball in your hands on your chest, standing straight up. Without using your legs, throw the med ball straight up overhead as high as possible using only upper body power. Catch it and repeat.

***- from a double clean, drop to the ground onto the KBs in a plank and immediately into a pushup. In the up position of the pushup, immediately leap to your feet and re-clean the KBs

We had a pretty frigid class this past Saturday.

The routine was focused as much on simply keeping warm as it was on working.

Short and simple, but a good one...

The first circuit is self explanatory. Moderate KB weight.

For the second circuit, using x2 moderate to heavy KBs, complete 10 reps of the given exercise, run your kettlebells to the other end (25m), complete 10 reps of the next exercise, run your KBs back to the start, etc... Basically you will complete 100 reps of KB work and 250m of Farmers Walk/Run.

Photos of this weeks hardcore participants are coming...

Have a good one!

D

Circuit 1-         Normal warmup set; exercise 30 sec duration with 10secs

change around time/ rest

Circuit 2-         Volume set; as many proper reps as you can get in the time

allotted; speed/technique

Circuit 3-         POWER POWER POWER; focus on ballistic power throughout

This one will have you cursing in the morning?

Have Fun!

D

1st Circuit-       1min each exercise:     Total- 6mins work

2nd Circuit-      40 secs each exercise as noted for a total of 2mins work followed by 20secs of rest before the next set:       Total- 8mins work

3rd Circuit-       Each exercise as indicated for 30 secs, 5sec for change-around; complete circuit 5 times:               Total- 10mins work

This one is a true total body routine based on simple, basic exercises and will prove that you don?t need fancy moves or long duration to kick your own butt!

Have a good one!

Darren

GEAR- 1x Light KB, 2x Mod KBs, Timer, 100m circuit

The Warm-up for this week consists of bodyweight exercises with a partner

The Sprint/Jog Circuit is 40sec intervals of exercise and 100m run/jog

The Endurance Circuit is 20secs of maximum effort for each exercise.

this one had us quite drenched in no time...check out the pics!

D

GEAR- 2x Mod, 2x Heavy KB, Timer

The usual workout this week with timer, based on partners work/rest ratios

Partner Circuit             - work for the 30secs while your parner rests; switch on the beep

Rd Robin                    -       as heavy KB(s) as you can handle fo the given station

-          one person at each station for 20 secs of intense work

-          on the first beep you get 10 secs to change stations rotating clockwise

-          on the next beep begin work for 20secs again

-          complete the circuit 3 times