5 rounds of 5 mins each, with 1 min rest between each Semi Squat Jumps (15s[++1]:15s[–1]) {Jumps time goes up by 1s each loop, and rest time goes down by 1s} Rack2 Hold (Heavy eg. 2x24kg for men, 2x18kg for ladies) Cleans2 (paced) Bumps2 (paced) Swings2:Rack2 Impetus file is here
A mixture of stuff we don’t do too often just to mix things up a bit 30s Diamond Pushups 30s Bicycle 45+45s 1 Arm Bridge L/R 90s Kettlebell Jerk-ee (Burpee + Double KB jerk) 60s Russian Twist v2 (Feet up/legs straight) 2m Doubles (Sumo Row+Clean+Jerk+Squat) 60s Kettlebell Halo (alternating directions, 1L…1R…1L…) 6 rounds 20150507-impetus-file
Bank Account Details for Kettlebells South Africa (Classes) Nedbank Broadacres, branch 13280500 Account: 1328029689 Costs: drop-in session: R200 monthly rate: R1,000* per month unlimited group sessions – you can train as often as you like (monthly members get automatic/free access to the online system) Online system (ONLY) : R750* per month (* T & C’s apply) If you’re a once-a-week candidate, paying per session is cheaper. For the (sensible) people doing 2+ sessions per week, the monthly fee works out cheaper Private session rates… 1-on-1 R400 (R400ea) 2-on-1 R700 (R350ea) 3-on-1 R900 (R300ea) 4+ R250ea NO contracts! (No need
Tabata based workout, but instead of the traditional 20:10 x8, we’ll up it to 20:10 x10 per set, with 50s rest between sets. Jack Knife Walking Bridge Double Swing Snatch Left Snatch Right Wheel Jerks Sumo Double Row Reverse Bridge The impetus file is here 20150506-tabatas
Kettlebell classes are held at the