Weekly Workout

Missing Cindy

Sat, 17 Jul 2010 09:02:00 -0400

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

Plateau Assessment

Sun, 11 Jul 2010 10:49:00 -0400

This a good one to smash out every couple of months just to see how your progress is coming along. The use of a partner helps you both to push ourselves. Just remember...Maximum effort and perfect technique are critical.

Circuit 1: Warmup; 1min countdown

Circuit 2: Doubles; Partners; his/her work time is your rest period.

Circuit 3: Endurance; 1min countdown alternating static exercises with walking exercises

1. Warmup- 1min countdown

Rd Body

Fig8

Rd Body

Fig8

Rd Body Hold

Fig8 Hold

Alt Clean-Press

Alt Clean-Squat

2. Strength- Partner x3 sets; double KBs

Alt Press x10ea side

Front Squat x10

Renegade Row x10ea side

KB Pushup x10

Alt Bent Row x10 each side

-repeat 3 times-

3. Endurance- 1min

2 Hand Swing

Side-Side Walking

Alt Snatch

Walking 2 Hand Swing

Alt Hang Cleans

Walking Handoffs

KB Burpees

Walking Overhead Lunges

Pendulum Swing

Use the Whole Field

Sat, 03 Jul 2010 11:20:00 -0400

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

Shoulder Smoker (thanks Greg!)

Sat, 26 Jun 2010 12:35:00 -0400

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

Long Cycle revisited

Sat, 19 Jun 2010 11:55:00 -0400

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!

Long Cycle revisited

Sat, 19 Jun 2010 11:55:00 -0400

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

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!

No chair soft enough...

Sat, 05 Jun 2010 16:30:00 -0400

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!

Doubletime!!

Sat, 15 May 2010 12:08:00 -0400

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

Hello 2010 !

Sat, 01 May 2010 15:03:00 -0400

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!!

"Basics Revisited"

Tue, 08 Dec 2009 20:59:00 -0500

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!

Sick Puppies (thanks Cindy)

Sat, 24 Oct 2009 17:56:00 -0400

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)

TABATA CHALLENGE

Sat, 19 Sep 2009 08:29:00 -0400

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

Sprint to failure

Sat, 12 Sep 2009 19:31:00 -0400

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!

Fortitude

Wed, 19 Aug 2009 08:17:00 -0400

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!

NASTY!!

Sat, 01 Aug 2009 11:44:00 -0400

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

Brutal

Tue, 16 Jun 2009 06:50:00 -0400

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

Sun, 07 Jun 2009 19:21:00 -0400

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

Not washed up...just out!

Mon, 18 May 2009 22:17:00 -0400

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

DIG DEEP

Tue, 12 May 2009 06:37:00 -0400

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

Forearm Fatigue

Sat, 02 May 2009 17:41:00 -0400

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