8/4/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Core Focus Workout

You will need a moderate bell.

Warmup:

Figure 8 to Hold for Time
40 seconds on / 20 seconds off x3 sets

Workout:

Snatches...
1, 2, 3, 4, 5, 4, 3, 2, 1 reps L/R
No rest!

Overhead Hold ...
1 minute L/R

Cross Over Clean with a Push Press...
1, 2, 3, 4, 5, 4, 3, 2, 1 reps L/R
No rest!

Overhead Hold...
1 minute L/R

Windmills...
1, 2, 3, 4, 5, 4, 3, 2, 1 L/R
No rest!

Overhead Hold...
1 minute L/R

Get Up Sit Ups...
1, 2, 3, 4, 5, 4, 3, 2, 1
No rest!

End:

Cleans x5 minutes any way you can get there =)

8/3/2010 Workout of the Day

Liberty Mixed Kettlebell Sport
Upper Focus Workout

You will need a light bell and double moderate bells.

Warmup:

Woodchoppers and Ballistic Upright Rows
30 seconds of Woodchoppers L/R
30 seconds of Upright Rows
Repeat x3 sets with as little rest as possible (or none, smile)

Workout:

Renegade Row x8-12 reps L/R
Then immediately Alternating Swings x1 min

Bent Over Row x8-12 reps L/R
Then immediately Alternating Swings x1 min

Lunge Rows x8-12 reps L/R
Then immediately Alternating Swings x1 min

Upright Row x8-12 reps
Then immediately Alternating Swings x1 min

Pushups x8-12 reps
Then immediately Alternating Swings x1 min

Wash, Rinse, and Repeat replacing the swings with...
Round 2: Alternating Off the Floor Cleans
Round 3: Alternating Off the Floor Snatches
Round 4: Alternating Clean and Push Press

End:

Swings x5 minutes any way you can get there!