Seacoast Kettlebell http://www.seacoastkettlebell.com A Symphony of Movement Sun, 05 Feb 2012 19:40:13 +0000 en hourly 1 http://wordpress.org/?v=3.1 February 6, 2012 http://www.seacoastkettlebell.com/skb-blog/february-6-2012/ http://www.seacoastkettlebell.com/skb-blog/february-6-2012/#comments Sun, 05 Feb 2012 19:36:18 +0000 Colin http://www.seacoastkettlebell.com/?p=1854 »]]> Post Super Bowl Burn Out!  Grab a medium kettlebell and DO WORK!!

Repeat twice!  Work 1 minute rest 30 seconds.

1 Arm Dead High Pull

Travelling Push Up

Triple Crush

Goblet Squat

Straight Leg Bicycle Crunch

Superplank

1 Arm Swing

Puhs Press

1 Arm Rows

Racked Lunges

Get Up Sit Up

Side Plank

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Tabata

Wall Ball Shots

Sledgehammer Hits

Sumo Deadlift High Pull

Ab Mat Sit Ups

Box Jumps

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Killer Complex!  Go Heavy!!

DB Swings x 5

DB Long Cycle Cleans x 5

DB Press x 5

DB Front Squat x 5

DB Push Press x 5

]]> http://www.seacoastkettlebell.com/skb-blog/february-2-2012/feed/ 0 February 1, 2012 http://www.seacoastkettlebell.com/skb-blog/february-1-2012/ http://www.seacoastkettlebell.com/skb-blog/february-1-2012/#comments Tue, 31 Jan 2012 23:21:08 +0000 Colin http://www.seacoastkettlebell.com/?p=1837 Work 40 seconds, rest 20 seconds.  Repeat 5 rounds.

TRX Atomic Push Ups

Racked Step Ups

Lateral Jump Burpee

Ab Wheel

Jump Rope

]]> http://www.seacoastkettlebell.com/skb-blog/february-1-2012/feed/ 1 January 31, 2012 http://www.seacoastkettlebell.com/skb-blog/january-31-2012/ http://www.seacoastkettlebell.com/skb-blog/january-31-2012/#comments Tue, 31 Jan 2012 00:30:13 +0000 Colin http://www.seacoastkettlebell.com/?p=1828 REMINDER 7:00AM class cancelled.

Heavy Thrusters 5 x 5

Team Relay -  AMRAP 20:00

8 x Pull Ups

8 x Clap Sit Ups

8 x American Swings (M24kg, W 16kg)

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Turkish Get Ups 5 x 1 per side

20:00 Density Training

Snatch x 20

Pledge Push Up x 20

1 Arm Rows x 20

Split Squats x 20

Bonus Challenge Round!

]]> http://www.seacoastkettlebell.com/skb-blog/january-30-2012/feed/ 0 January 27, 2012 http://www.seacoastkettlebell.com/skb-blog/january-27-2012/ http://www.seacoastkettlebell.com/skb-blog/january-27-2012/#comments Thu, 26 Jan 2012 23:04:03 +0000 Colin http://www.seacoastkettlebell.com/?p=1815 Boxing Tonight at 4:30PM and 5:30PM!

Racked Lunges 5 x 5 per leg

5 Rounds For Time:

Windmills x 5 per side

Box Jumps x 15

Snatches x 10 per side

]]> http://www.seacoastkettlebell.com/skb-blog/january-27-2012/feed/ 0 January 26, 2012 http://www.seacoastkettlebell.com/skb-blog/january-26-2012/ http://www.seacoastkettlebell.com/skb-blog/january-26-2012/#comments Thu, 26 Jan 2012 00:48:23 +0000 Colin http://www.seacoastkettlebell.com/?p=1812 »]]> Strength Couplet

Renegade Row Ladders x 1, 2, 3, 4, 5

Knees to Chest Ladders x 4, 8, 12, 16, 20

3 Rounds For Time

21 x  Pull Ups

15 x Double Long Cycle Cleans (Men 2 x 24kg, Women 2 x 16kg)

9  x Burpees

Jump Rope for 2:00

]]> http://www.seacoastkettlebell.com/skb-blog/january-26-2012/feed/ 0 January 25 ,2012 http://www.seacoastkettlebell.com/skb-blog/january-25-2012/ http://www.seacoastkettlebell.com/skb-blog/january-25-2012/#comments Wed, 25 Jan 2012 00:25:59 +0000 Colin http://www.seacoastkettlebell.com/?p=1806 Plank Cocktail

AMRAP 20:00

Turkish Get Up x 2 per side

Goblet Squat x 8

Push Press x 6 per side

American Swing x 16

Men 24kg, Women 16kg

]]> http://www.seacoastkettlebell.com/skb-blog/january-25-2012/feed/ 0 January 24, 2012 http://www.seacoastkettlebell.com/skb-blog/january-24-2012/ http://www.seacoastkettlebell.com/skb-blog/january-24-2012/#comments Tue, 24 Jan 2012 00:40:17 +0000 Colin http://www.seacoastkettlebell.com/?p=1799 Work 40 seconds, rest 20 seconds.  Complete 5 Rounds.

Ball Slam Burpee

Split Jumps

Pledge Push Ups

Evil Wheel

  Ring Row

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