Good job tonight Vanessa !

welcome to the kettlebell class!

WOD

1 min each exercise, 10 second transition between exercises

russian swing

plank to push up

single arm swing

box jumps

american swing

renegade rows

press

reverse oh lunge

plank

WOD
10,9,8,7,6,5,4,3,2,1
American swings
1,2,3,4,5,6,7,8,9,10
box jumps

5 mins turkish get ups

Loaded conditioning

Good job tonight Liz, Glad you liked the workout.

dual cleans and squats are looking really good!!!!

WOD
5 rounds
100 jump rope
5 dual cleans
Overhead walk 20'
5 push press
rack walk 10'
5 rack squats
farmer walk 10'
5 bent over rows

Awesome work tonight Liz,

Really good form on both the pullups and the dual cleans!!!

WOD

21-15-9

dual cleans to front squat

pullups

Good job tonight everyone and welcome to Barbara and Jeane to the class!

WOD
30-20-10
russian swing
overhead lunges
hand 2 hand swing

50 jump rope every round

Modified Helen

Tough one tonight ladies!

Well done to each of you. Hope your chest is ok joide!!!!

Tuesday

Sorry I've been a little slack with the updates recently everyone.

WOD
10 swing to squat
10 high pulls each arm
10 squat thrust with bell
3 rounds

Friday

Great job again everyone, especially you jodie, Fran + a Kb class. Awesome work guys, Im really happy to see everyones cleans improving.

WOD
1 min high pulls alternating
30 sec mountain climbers
1 min clean & press alternating
30 sec push ups
1 min american swing
30 sec box jumps

1 min rest + repeat

High pull + Snatch

Tonight we will be going over high pulls and snatch. The high pull is pretty much the set up for the snatch and the snatch is the most efficient way to bring the bell from the ground to over head in one movement.
Its probably the most technical of the moves we will be learning in class so its important. Looking forward to it!

Good job again last night ladies. Good to see all your cleans starting to improve!

WOD
TGU
5 long cycle cleans
5 shoulder press
5 push press
5 push jerk
Reverse TGU
repeat opposite side
5 rounds for time

The Press

Tonight we will be learning the press variations. After cleaning the bell to the rack position the next step is to get it overhead. We will initially be focussing on Shoulder Press, Push Press and Push Jerk. These 3 movements will be beginning of our overhead movements.

Monday Monday

smoked it again ladies. I was a little hard on you guys tonight but it is monday!

After 3 or 4 little 'warmup' routines + flow drills we got down to the workout.
TGU - 5 mins
WOD
AMRAP 10 mins
5 dead cleans each side
10 russian swings
15 american swings