clubbells and kettlebells

In kettlebell training group today I thought I’d throw a circuit onto folks, just to shake it up a bit from our usual format.  It was a touch chaotic,  required some new skills, demanded focus, and created some sweat.  It was a challenge to me too as I dropped my gymboss (one of the best interval timers I’ve come across) and I ended up trying to track the work/rest intervals on the wall clock while assisting folks at circuit stations.  Some of those work intervals were a bit long . . .

If you have never tried to stir the pot, check out the video below.  This is one of the greatest core exercises of all times – always a challenge!!

It was a fun class to teach and it is always the spirit of those in the room which make my days happy and full.

30 seconds on, 20 seconds recovery

A variety of kettlebell sizes were around the room, ranging from 8kg to 16kg, the clubbells were 10 lbs each, the rope was 1.5 inch 30 ft long

Round 1

  • 2 kettlebell farmers carry step ups with 4 risers
  • sumo squats
  • alternating snatches
  • 2 kettlebell chest press
  • TGU crunch left
  • TGU crunch right
  • swing – catch – squat
  • battling rope alternating wave
  • clubbell pendulum
  • lunge squat combo
  • stir the pot, clockwise
  • stir the pot, counter clockwise

Round 2

  • repeat round 1

Round 3

  • 2 kettlebell farmers carry step ups with 6 risers
  • sumo squats on 2 BOSUs
  • alternating snatch & lunge combo
  • 2 kettlebell chest press in bridge position on BOSU
  • TGU crunch left
  • TGU crunch right
  • swing squats
  • battling rope alternating wave with squats
  • clubbell pendulum with lunge
  • lunge squat combo on BOSU
  • stir the pot, clockwise
  • stir the pot, counterclockwise

Stretch

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