Hooyah (May ’12)

Upper Body (2 kettlebells)
Today you will be doing

Double Cleans
Double Lat Raises
Double Military Presses
Double Bent over Rows

Beginners: 8 reps x 3 sets,finish with 50 Double Kettlebell Swings
Intermediates: 8 reps x 4 sets, finish with 65 Double Kettlebell Swings
Advanced: 8 reps x 5 sets, finish with 80 Double Kettlebell Swings

Complete the workout and post the following to this blog:
Time it took to complete the workout
Kettlebell Weight Used
Any Amendments to the workout
Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout

A Buck Fifty (May ’12)

Cardio Workout (One Kettlebell)

Today you will be doing:
15 Single hand Swings (each hand)
15 Cleans (each hand)
30 Two handed Swings
15 High pulls (each hand)
30 Two handed Swings
Do the full set with as little rest as possible between exercises. Do four sets, (beginners do three sets, advanced do five sets)

After completing this workout post the following:
Time it took to complete the workout and number of sets.
Kettlebell weight used
Any amendments you made to the workout
A 1-5 rating of the workout (1 being awful, 5 being awesome)

Sea Legs (May ’12)

Lower body (You will need one kettlebell)

Today you will be
doing:

• 10 Swing-Catch-Squat
• 10 Bob
  and Weave
• 10 Alternating BW Lunge (Each
  leg)
• 10 Single hand Swings (Each
  hand)

Beginners: 4 sets.

Intermediate: 5 sets

Advanced: 6 sets

Complete the workout and
post the following to this blog after your workout: Time it took to
complete the workout Kettlebell weight used Any amendments you made
to the workout How many sets you did Average heart rate and
calories burned (if you are using a heart rate monitor) A 1-5
rating of the workout (1 being awful, 5 being awesome)

Pushing your luck (May ’12)

Upper body (2 Kettlebells)

8 Alternating Floor Presses
8 Push-up – Full Body Attack – Row
8 Clean and Press

Beginners: 4 sets
Intermediate: 5 sets
Advanced: 6 sets

Complete the workout and post the following to this blog:
Time it took to complete the workout
Kettlebell Weight Used
Any Amendments to the workout
Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout

Eastern Block (May ’12)

Core Focus (1 Kettlebell)

• 2 Turkish Get-ups
• 4 Russian Sit-ups
• 6 Straight Leg Torso Rotations
• 8 Alternating Leg Lowers

Beginners: 3 sets
Intermediates: 4 sets
Advanced: 5 sets

Complete the workout and post the following to this blog:
Time it took to complete the workout
Kettlebell Weight Used
And Amendments to the workout
Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout

Damage Control (May ’12)

Whole Body (2 Kettebells)

• 20 Swings
• 10 Deck Squats
• 20 Burpees
• 10 Step ups

Beginners: 3 rounds
Intermediate: 4 rounds
Advanced: 5 rounds

Complete the workout and post the following to this blog after your workout:
Time it took to complete the workout
Kettlebell weight used
Any amendments you made to the workout
How many sets you did
Average heart rate and calories burned (if you are using a heart rate monitor)
A 1-5 rating of the workout (1 being awful, 5 being awesome)

Core Values (May ’12)

Core Circuit (One Kettlebell)
Today you will be doing:
5 Windmills
10 Woodchops
5 Gladiator Presses
10 Toes to ceiling with Alternating leg lowers

Beginner: 3 sets
Intermediate: 4 sets
Advanced: 5 sets

Core Values

►

Complete the workout and post the following to this blog:
Time it took to complete the workout
Kettlebell Weight Used
Any Amendments to the workout
Number of sets
Average heart rate and calories burned (if using a HR Monitor)
Rating for workout