Warm up for five to ten minutes, then grab a kettlebell that you can press for at least eight reps. You will perform heavy reps of of an exercise, rest briefly, then do 20 kettlebell swings. By the end of the workout you will have performed 300 swings and a full body strength routine.
Round One
✅Press x 3/5/7/5/3 per side
✅Rest with 20 Swings in between each set
Round Two
✅Goblet Squats x 3/5/7/5/3
✅Rest with 20 Swings in between each set
Round Three
✅Pull Ups x 3/5/7/5/3
✅Rest with 20 Swings in between each set
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Warm up for five to ten minutes. Then grab a kettlebell and crush this 30:00 EMOM. EMOM stands for every minute on the minute. So, at the top of each minute perform eight reps per side, then rest the remaining time. Alternate exercises each minute and repeat the whole thing five times through for 30:00 total!
✅One Arm Swing x 8/8
✅Snatch x 8/8
✅Push Press x 8/8
✅Kickstand Deadlifts x 8/8
✅Front Squat x 8/8
✅One Arm Row x 8/8
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Matt used to work out by himself doing typical bodybuilding routines. He was strong but his workouts weren’t clicking. Then he found Seacoast Kettlebell. Now he’s made a ton of new friends, gotten stronger, lost 30 LBS and five percent bodyfat since joining. Find out how he did it!
Check out Matt’s Story!
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https://seacoastkettlebell.com/wp-content/uploads/2020/01/matta.jpg10741836Colinhttps://seacoastkettlebell.com/wp-content/uploads/2019/03/skb-logo.pngColin2020-01-13 07:55:092020-01-13 07:55:09Success Story: Find Out How Matt Lost 30 LBS!
1st, 2nd, 3rd place for all weight division winners
Best Overall Lifter awards for Men (24kg, 32kg) and Women (20kg, 24kg).
Rankings certificates will be pre-printed and available at competition.
*Weight divisions may be combined to ensure competitiveness.
Steel Mace 360 Competition
Mace Sets will be held at the end of the competition! For those who want to do a 5 or 10 min mace 360 set, below are the options:
Warm up for 5:00 to 10:00 then grab a medium weight kettlebell. Do five reps of each exercise in circuit fashion. Then ten, 15 and 20 reps of each exercise. Rest only as needed.
✅Snatches per side
✅Push Press per side
✅Goblet squats
✅One Arm Rows per side
✅Russian Swings
✅Burpees
Let us know how it goes!
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The KettleBear is a great kettlebell flow. Kettlebell flows and complexes allow you to to train conditioning and strength simultaneously and will give you a killer full body workout. During a flow you perform one repetition of several different exercises and then repeat for the deisred total rounds.
KettleBear Instructions
Warm Up for 5:00 to 10:00 then grab a pair of HEAVY kettlebells!! Perform the following:
Dead Clean x 1
Front Squat x 1
Push Press x 1
Front Squat x 1
Push Press x 1
Repeat 7 times through with out stopping! Then catch your breathe, rest for 2:00 and grab some heavier kettlebells for the next round. Repeat for five total rounds.
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This is a great kettlebell conditioning workout! Warm up for five to ten minutes. Then grab a light to medium weight kettlebell. Perform 1 rep of each exercise then 2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps. Rest only as needed.
1-10-1 KettleHell Pyramid
One Arm Swings per side
Snatches per side
Press per side
Goblet Squats
One Arm Rows per side
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Warm up for 5:00 to 10:00 prior to performing this workout. Or use it as a challenge round at the end of your regular workout. Grab a medium weight kettlebell and perform three rounds of the following with minimal rest. Try to move through as fast as possible in good form.
Repeat Three Times:
✅Snatches x 15 per side
✅Push Press x 12 per side
✅One Arm Rows x 9 per side
✅Goblet Squats x 6
✅Run 400m Fast or 2:00 of Hard Cardio on Any Machine
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Never used a kettlebell before? Grab one and try this workout! Warm up for for 5:00 to 10:00. Then set a timer for 7:00 Work :30, rest :30. Repeat the whole workout three times total!
✅Belly Swing :30
✅Floor Press x :30 Left
✅Floor Press x :30 Right
✅Goblet Squat x 30
✅One Arm Rows x :30 Left
✅One Arm Rows x :30 Right
✅Plank x :30
Then rest 1:00 or 2:00 and repeat for three total rounds! Let us know how it turns out!
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