SFG Instructor Course

The one-day SFG Kettlebell Course is more than entry-level user instruction for the AK-47 of exercise equipment—the kettlebell. It is education in moving strong. No previous kettlebell experience is required. No matter what your goals are, we strongly urge you to take this Course. On one end of the spectrum, subtleties taught in this Course…

8/12

Every 1 min for 10 mins do:

3 Clean Lift Offs, 90% 1RM
1 Power Clean, 90% 1RM

Then:

“Cindy with Cleans”

Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135/95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats

8/9

EMOM for 10 minutes: Snatch Complex 1 Power Snatch, 1 Hang Squat Snatch, 1 Overhead Squat. Bar leaves ground on Power Snatch and does not touch until after the OHS. This is a complex. Then: 100 Double Unders — then — 3 rounds of: 20 Pull-ups 20 Overhead Squats, 95/65 lbs — then — 100…

8/10

Partner Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats Work with a partner. Break the reps up into ten rounds and divvy them up evenly. One partner does 10 of each exercise while one partner jumps rope. When the first partner finishes his sets of 10, switch positions. Continue until you’ve complete…