BUDDBELLS.com

Warm-up:
3 min jump rope
Skill:
bottom-up clean and press
Workout: 2 min drill
v-ups X5
thruster X 5 each side
overhead swing X10
push up X5
If you can do 1 pull-up do 5 knees to elbows instead of v-ups.
If you are Intermediate to advance add 10 squat jumps to the end of the workout.
Start every round every 2 min.
Enjoy!

Warm-up:
High/low plank tabata
Skill:
Windmill practice
Workout: 2 min drill (finish within 2 min and the remainder of the time is for rest) 10 rounds
20 air squats
10 snatches total (5 each side)
20 criss cross abs each side
10 OH swings
Enjoy!!

Warm-up with a squat tabata. 8 rounds of 20sec of work, 10 sec rest.

Skill:
snatch technique for 15min. Work on the lockout, back swing and the drop.

Workout:
50 * 40 * 30 * 20 * 10 * swings
* 10 burpees
10 tactical lunge each side
5 pull-ups
Do the 50 swings then the other exercises, 40 swings then the other exercises, etc.
Enjoy!

“If you don’t Powerlift you don’t know squat!” was our anthem back in the powerlifting days. Part of it still holds true. Everyone needs to squat and to be able to squat properly takes a ton of practice.

Warm-up:
10 swings with 1 prying squat X5

Skill:
Depth practice with Double KBs. Go to depth and work the hips. Stay in the hole for at least a 3 count. Be safe, be strong, go deep!

Strength:
Double squat breathing ladders:
Squat X5 —- 1 breath. Ladder up to 5 breaths then ladder 5 breaths to 1. End with 5 squats.

Workout:
RKC Minimum: 12 min
1 min over head swings
1 min body weight exercise (jumping jacks, burpees, etc. Get creative)

Enjoy! Watch the video for little hints about the workout.

This workout was to welcome home Carolyn from the CK-FMS in Minnesota. She came back with tons of great information to help all of us get stronger, faster and much more efficient with our workouts. Stay tuned!
Warmup:
spiking drill with a partner. 30sec/30sec for 5 min

Skill:
bent press. Look up the bent press to see it in detail of www.kettlebellprouniversity.com

Workout:
30-20-10
deck squat donkey kick
snatch
Do 30 of both exercises before moving on to 20 and 10.
Do all 30 snatches on one arm then move onto 30 with the other.
Check out the video and Enjoy!!

We put forth a challenge to all of our clients to do the VO2 Max snatch workout for 20min three times a week on top of their regular workouts and record their results. I have received great benefits in doing this workout before and after my normal workouts or classes. I have done the VO2 six times in two weeks and feel great. Carolyn has lost some body fat and really tightened up her mid-section, Moji is in heaven (anything to do with snatches she loves), and April is working off her abundance of energy. Mark has noted that he finds it has been easier to get into the class full throttle without a long warm-up when we both thought the VO2 would wear us out, it has made us better!
The idea of doing a full 20min of snatches before or after a full workout is a little daunting at first but I can tell you without a doubt it really has helped me and it isn’t that bad. Go to www.acefitness.org and look for the kettlebell article for more details and benefits of the VO2 Max snatch workout.
This is 2 rounds of the VO2 in class.
15sec of work (right arm)(aprox 8 reps)
15sec of rest
15sec of work (left arm)(aprox 8 reps)
This is one round. Do 20 rounds for full benefits.

You know this as Fight Gone Bad. We renamed it Fun Gone Bad. The protocol is one minute for each exercise, 5min total, with one minute in between rounds. 3 rounds for a total of 17min.
Workout:
Pushup
Thruster
Burpee
Double Cleans
Sumo Deadlift Highpull.

Use a light kb for the thruster. Medium weight for the cleans and a heavy weight for the SDHP.
Enjoy!!

Start with a hang and work on controlling the swing by focusing on the shins and heels. Do a control stop. Then work on the thoracic spine and swing by pulling the sternum in then out. Control stop. Get the momentum going by swinging the knees up. Imagine there is a box out in front of you, step up on the box a extend the hip aggressively (like the swing). When you get your chin over the bar push yourself away into another swing. Repeat.
Check out the video:

Kettlebell class at the Ahh Spa on Coast Hwy. 101 in Encinitas is a hit! It was very Zen to teach a class inside of a spa and a great way to start off Sunday. Come join us next sunday at 8:30 and walk (or crawl) away thinking “Ahhhhh!”
The Ahh Spa, 996 N. Coast Hwy. 101 Ste.A, Encinitas

Warm-up with planks and windmills. Do the warm-up, you will thank me later!
Workout:
50 double swings
50 air squats
40 double cleans
40 jumping lunges
30 double squats
30 burpee star jumps
20 double snatches
20 box jumps
10 double press
10 high/low plank with pushup