Tougher Than It Looks

Albert Tauscher

5 - 10 - 15 - 20 - 25 reps of each movement per arm, two times.

Snatches

Cleans

Clean & Press

Jerks

Swings

Front Squat

Pressing A Monster Kettlebell

It is so important to be able to lift weight overhead. Sit and think for a minute about how often you raise your hands over your head throughout the course of a day. You may only be putting away a dish in the cabinet, or maybe your struggling to get that heavy box full of stuff off the top shelf in the closet. Either way we need to be prepared to have weight overhead. Pressing is just one of the many ways weight is moved overhead.

WOD

Double Kettlebells

1 Press

1 Push Press

1 Jerk

Repeat in this order. As your Press starts to fail, move to 1 Push Press followed by 1 Jerk. As your Push Press starts to fail move to 1 Jerk. Keep track of how many Presses, Push Presses, and Jerks you complete.

Farmer's Walk Workout

10 Snatches Left/Right
10 Cleans Left/Right
10 Push Presses Left/Right
60 Feet Farmer's Walks

4 Times

Your grip should feel this one.

Long Cycle

2 Movements
Long Cycle (Clean and Jerk with 2 Kettlebells)
Pull Ups

10 Long Cycle
1 Pull Ups
9 Long Cycle
2 Pull Ups
8 Long Cycle
3 Pull Ups
7 Long Cycle
4 Pull Ups

Continue the rep scheme until you reach

1 Long Cycle
10 Pull Ups

Challenged by The Bell Nation

We at Kettlebell Athletics occassionally post a challenge, and occassionally we challenge a specific crew of enthusiastic, strong-willed, and eager Fire Fighters to a workout. Occassionally that same group sends a challenge back to us, it's been going on for years!

The Bell Nation's Challenge

10-9-8-7-6-5-4-3-2-1

Single Arm Clean and Jerk
Burpees with a Jump

They've done the workout with the 32kg, in just under 14 minutes.

The Armbar

The RKC Armbar, a great drill for shoulder stability, usually performed with a light to moderate weight.

WOD

10 Dbl Snatches

10 Dbl Cleans

10 Dbl Presses

10 Dbl Front Squats

10 Dbl Swings

3 Rounds

Tabata Kettlebells !!!!!

20 seconds on, 10 seconds off for 4 minutes of:

Kettlebell 2-Arm Swings

Kettlebell Long Cycle Clean & Jerk

Kettlebell Fronts Squats

Maintain a consistent rep count on each working period.