March 12th, 2024

Fighter Circuit- Endurance

KB H2H Swings

Lateral Low Box Switch

Battling Rope Slams

Double Burpees

MB Squat to Throw

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Seated Leg Circles

Plank Jacks

Crunch Circles

 

Monday 11th, 2024

Combo

Round 1

DB KB 1.5 Deadlifts

DB KB Suitcase Split Squats

DB KB See-Saw Press

Round 2

Double Dead Stop Rows

DB Long Cycle Cleans

Double Thrusters

Push Ups

Round 1

RS Swings

Dead Clean + Strict Press

Pull Ups

Goblet Split Squats

Tick Tocks

Challenge Round

Plank Sandwich

March 8th, 2024

Round 1

Rower

MB Squat and Clean & Throw

Super Plank & Push Up

Round 2

Assault Bike

Squat Thrust & Mountain Climber

MB Pullover Sit Up + Reach

 

March 7th, 2024

Combo

Round 1

DB KB Thrusters

Round 2

Windmills

Round 3

One Arm Swings

Snatches

Front Squats

Push Press

New!!! Thursday Night Boxing at Dover SKB!

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What is Kettlebell Sport?

By Colin McGarty

 

 

Kettlebell Sport is a power endurance competition that involves lifting sub maximal weights for a given amount of time.  Competitors compete in five minute, ten minute and even longer 30 or 60 minute sets.  Kettlebell Sport is also known as Girevoy Sport(GS) and originated in eastern Europe.  As the popularity of kettlebells has increased globally, competitions have gained traction around the United States.

 

Kettlebell Sport lifters develop incredible strength, endurance, conditioning, and impeccable technique on their lift.  Not only that but completing these long sets without placing the kettlebell down is a challenge and forges mental toughness and grit.

 

The standard events are Snatch, Long Cycle Clean and Jerk, Jerk only and Biathlon which is a set of Jerks followed by a set of Snatches.  Long Cycle and Jerk can only be performed with double or single kettlebells.  Males typically perform double kettlebells while woman can choose double or single.  Snatches are performed with a single kettlebell.  Woman can use the 8kg, 12kg, 15kg, 20kg, or 24kg kettlebells.  Men perform their sets with 16kg, 20kg, 24kg, 28kg or 32kg kettlebells.

 

There are multiple weight classes in each event and for each kettlebell size.  So, competitors compete against other lifters in the same event and same weight class as themselves.  The competitor with the most repetitions in the given amount of time wins the event.  On single kettlebell events one hand switch is allowed.  With the double kettlebell the competitor lifts for the whole event without putting the kettlebells down.

 

 

Snatches

 

 

Long Cycle Clean and Jerk

 

Jerk

 

 

If you are interested in learning kettlebell sport join the Seacoast Kettlebell Team!   Our next competition is on May 18th!

 

CLICK HERE FOR MORE INFO!

 

 

March 6th, 2024

HIIT

KB SDHP

Plyo Box Explosive Switch

Dumbbell Push Press

Assault Bike

MB Slams

Double Burpees

Ski Erg

Giant Mountain Climber

March 5th, 2024

Strength

Round 1

Barbell Bench Press

Round 2

Barbell RDLs

Round 3

Dumbbell Step Ups

Round 4

Chin Up Ladders

Round 5

TRX Curls

TRX Tricep Ext

Maltz March 16th 8am – 10am

Open to the Public!

March 4, 2024

Combine

Round 1 (Strength Test)

Dead Cleans

Goblet Squats

Hand Release Push Ups

Round 2(AMRAP)

Cardio

RS Swings

Split Squats

Thrusters

1 Arm Row

SDHP

We are looking for YOU, to join our Kettlebell Sport Team!

 

 

Come lift with us!

Click here for more info.

March 1st, 2024

HIIT

 

BW Jump Squats

Double Burpees

Ballistic Russian Twists

DB KB Rebounding Push Press

Descending One Arm Swings

Giant Mtn Climbers

Sprinter Sit Ups

Did you know Dover and Portsmouth offer 11am class Monday-Friday!?

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