Seacoast Kettlebell http://www.seacoastkettlebell.com A Symphony of Movement Thu, 17 May 2012 22:28:14 +0000 en hourly 1 http://wordpress.org/?v=3.1 May 18, 2012 http://www.seacoastkettlebell.com/skb-blog/may-18-2012/ http://www.seacoastkettlebell.com/skb-blog/may-18-2012/#comments Thu, 17 May 2012 22:28:14 +0000 Colin http://www.seacoastkettlebell.com/?p=2399 Plank Cocktail

4 Rounds For Time

Double Swings x 10

Double Snatches x 10

Double Push Press x 10

Run 400m

(Men 2 x 20kg, Women 2 x 12kg)

]]> http://www.seacoastkettlebell.com/skb-blog/may-18-2012/feed/ 1 May 17, 2012 http://www.seacoastkettlebell.com/skb-blog/may-17-2012/ http://www.seacoastkettlebell.com/skb-blog/may-17-2012/#comments Wed, 16 May 2012 23:02:07 +0000 Colin http://www.seacoastkettlebell.com/?p=2394 Chin Up Ladders x 1,2,3,4,5

Every 2:00 for for 20:00

Squat Thrusts x 5

 Pledge Push Ups x 10

Leg Raises x 15

Split Jumps x 20 (10 per leg)

Scale as needed!

]]> http://www.seacoastkettlebell.com/skb-blog/may-17-2012/feed/ 0 May 16, 2012 http://www.seacoastkettlebell.com/skb-blog/may-16-2012/ http://www.seacoastkettlebell.com/skb-blog/may-16-2012/#comments Tue, 15 May 2012 22:15:28 +0000 Colin http://www.seacoastkettlebell.com/?p=2383 Summer schedule in effect this Saturday!!

Partner Strength Ladders!

Dips x 2,4,6,8,10

DB Kbell Front Squats x 2,4,6,8,10

Renegade Rows x 1,2,3,4,5 per side

Windmills x 1,2,3,4,5 per side

Bonus Round

]]> http://www.seacoastkettlebell.com/skb-blog/may-16-2012/feed/ 3 Summer Schedule Changes Effective 5/19/12!! http://www.seacoastkettlebell.com/skb-blog/summer-schedule-changes-effective-51912/ http://www.seacoastkettlebell.com/skb-blog/summer-schedule-changes-effective-51912/#comments Tue, 15 May 2012 10:50:22 +0000 Colin http://www.seacoastkettlebell.com/?p=2378 »]]> The SKB summer schedule will be effective Saturday May 19, 2012!!!  Please note the 1030 class has changed and the weekends have been modified.

Seacoast Kettlebell will be closed on 5/28/12 for Memorial Day.

Mon Tue Wed Thu Fri Sat Sun
  • 6:00 AM
  • 9:00 AM
  • 11:30 AM
  • 3:30 PM
  • 04:30 PM
  • 05:30 PM
  • 06:30 PM
  • 7:30 PM
  • 6:00 AM
  • 9:00 AM
  • 11:30 AM
  • 3:30 PM
  • 04:30 PM
  • 05:30 PM
  • 06:30 PM
  • 7:30 PM
  • 6:00 AM
  • 9:00 AM
  • 11:30 AM
  • 3:30 PM
  • 04:30 PM
  • 05:30 PM
  • 06:30 PM
  • 6:00 AM
  • 9:00  AM
  • 11:30 AM
  • 3:30 PM
  • 04:30 PM
  • 05:30 PM
  • 06:30 PM
  • 06:00 AM
  • 9:00 AM
  • 11:30 AM
  • 04:30 PM
  • 05:30 PM
  • 08:00 AM
  • 09:00 AM 
  • 9:00 AM
  • 10:00 AM
]]> http://www.seacoastkettlebell.com/skb-blog/summer-schedule-changes-effective-51912/feed/ 0 May 15, 2012 http://www.seacoastkettlebell.com/skb-blog/may-15-2012/ http://www.seacoastkettlebell.com/skb-blog/may-15-2012/#comments Mon, 14 May 2012 23:17:12 +0000 Colin http://www.seacoastkettlebell.com/?p=2367 New Summer schedule starts Saturday 5/19/12!!!

Work 40 seconds, rest 20 seconds and rotate.  Complete 5 rounds.

Box Jumps

Ring Rows

Clapping Sit Up

Machine Gun Press

Sumo Deadlift High Pull

]]> http://www.seacoastkettlebell.com/skb-blog/may-15-2012/feed/ 0 May 14, 2012 http://www.seacoastkettlebell.com/skb-blog/may-14-2012/ http://www.seacoastkettlebell.com/skb-blog/may-14-2012/#comments Sun, 13 May 2012 22:32:11 +0000 Colin http://www.seacoastkettlebell.com/?p=2360 Heavy Lunges 5 x 5 per leg

5 Rounds For Time

12 x Pull Ups

10 x DB Kbell Thrusters

8 x Burpees

]]> http://www.seacoastkettlebell.com/skb-blog/may-14-2012/feed/ 0 May 11, 2012 http://www.seacoastkettlebell.com/skb-blog/may-11-2012/ http://www.seacoastkettlebell.com/skb-blog/may-11-2012/#comments Thu, 10 May 2012 22:55:29 +0000 Colin http://www.seacoastkettlebell.com/?p=2354 »]]> No Boxing Tonight—regular 4:30PM and 530PM class instead.  Boxing will return SOON with a new and much improved format!!!!!

Turkish Get Ups 5 x 2 per side

Find a buddy.  One person jumps rope while the other completes the following:

10 Squat Thrusts

20 Pull Ups

30 Push Ups

40 Air Squats

Each person performs three rounds.  First team done wins.

]]> http://www.seacoastkettlebell.com/skb-blog/may-11-2012/feed/ 5 May 10, 2012 http://www.seacoastkettlebell.com/skb-blog/may-10-2012/ http://www.seacoastkettlebell.com/skb-blog/may-10-2012/#comments Wed, 09 May 2012 23:39:15 +0000 Colin http://www.seacoastkettlebell.com/?p=2348 Plank Cocktail

Killer Complex!  Go Heavy!

DB Swing x 5

DB Long Cycle Clean x 5

DB Snatch x 5

DB Front Squat x 5

DB Push Press x 5

]]> http://www.seacoastkettlebell.com/skb-blog/may-10-2012/feed/ 0 May 9, 2012 http://www.seacoastkettlebell.com/skb-blog/may-9-2012/ http://www.seacoastkettlebell.com/skb-blog/may-9-2012/#comments Tue, 08 May 2012 23:54:39 +0000 Colin http://www.seacoastkettlebell.com/?p=2339 »]]> Dip Ladders x 2,4,6,8,10 (Add Weight!)

Team Relay

Break into groups of 3.  One person works while the others rest!  Team with the most rounds wins.

Gorilla Cleans x 8 per side (Men 2 x 20kg, W 2 x 12 kg)

Burpees x 8

Box Jumps 8

]]> http://www.seacoastkettlebell.com/skb-blog/may-9-2012/feed/ 2 May 8, 2012 http://www.seacoastkettlebell.com/skb-blog/may-8-2012/ http://www.seacoastkettlebell.com/skb-blog/may-8-2012/#comments Mon, 07 May 2012 22:00:17 +0000 Colin http://www.seacoastkettlebell.com/?p=2329 20 Minute Strength Triplet

Long Cycle Clean and Push Press x 6 per side

Strict Pull Ups x 9

Racked Lunges x 6 per side

Bonus Challenge Round

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