Odyssey 24hr Gym Kettlebells

So it seems as though it is time to wrap things up and stop posting to this page. It has been a great run and we have enjoyed every minute of it. So many great people have come through our lifting session and we both feel so fortunate to have been able to spread the Kettlebell word to as many as we have.
If you still want to get some workouts from us, feel free to message us via FB (Scott McElroy or Fuchsia Luszniak)

Last workout of August......hard to believe summer has come and gone....

5-10-12-10-5
L/R clean and press
Biceps curls
L/R single leg deadlifts
L/R swings
Squats
L/R halos
Bell overhead sit ups

Here is a nice little sweat fest for ya:

4 different 8 minute sections here

8 push ups
8/8 press
8 bunny hops
8/8 sn**ch
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8/8 cleans
8/8 rows
8 2 hand deadlifts
8 biceps curls
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8/8 hand to hand swings
8/8 figure 8's
8/8 hand to hand lunges
8/8 mtn climbers
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8/8 Russian twists
8 overhead bell sit ups
8/8 KB deadbugs
8/8 sliders

So between some holidays and a stat holiday, we haven't had a WOW for everybody. So since this is the case, why would be let you off the hook with an easy one. Here it is, you should be able to get through it twice:

30 hand to hand swings
8 figure 8's
16 alternating rows
4 minutes of clean and press (change hands as many times as you need)
12 squats
8/8 KB dead bugs
8/8 Russian twists
30 bicycle sit ups

This latest WOW is brought to you by the letters B and S......no not that BS..... Boulder Shoulders......

10 upright rows
8/8 swings
6/6 strict press
10 push ups
10 - 2 hand high pull
10 squats
6/6 clean and press
6/6 overhead reverse lunge
6/6 side plank pulses
20 bicycle sit ups
10 sit ups

A little descending ladder for you all this week........

12-10-8-6
L/R clean and press
L/R halos
Figures 8's
L/R swings
L/R rows
push ups
L/R curtsey lunge
bell overhead sit ups

Well it has cooled down a bit and we were able to get back to lifting. Man that was fricken hot out there.....
Here is the latest WOW:
8 minutes for this segment:
8/8 swings
8/8 suitcase lunges
8/8 Russian twists
9 minutes for this segment:
9/9 sn**ch
9/9 press
9 squats
9 push ups
10 minutes for this segment:
10/10 rows
10/10 sliders
10 biceps curls
10 sit ups

Hope everybody enjoys this one.

4 different segments to this workout today. The first 3 will be 8 minutes each and then the last one (CORE) will be 5 rounds:

7/7 swings
5 squats
5/5 press
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10 hand to hand lunges
4/4 overhead reverse lunges
5 push ups
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4/4 squat and press
5/5 floor cleans
8 alternating rows
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CORE (5 rounds)
5 gut busters
20 bicycle sit ups
5/5 heel touch crunches

Today you will need a deck of cards and oh make sure you shuffle them really well!!
Whatever card you turnover next, do that exercise and the number of reps the card says:
HEARTS - two hand swing
SPADES - two hand squat
CLUBS - cleans - per side
DIAMONDS - press - per side
JACKS - 10 Russian twists
QUEEENS - 10 halos
KINGS - 10 rows per side
JOKER - 15 push ups

Well it is a warm out there today. Made for a good sweat outside with this WOW:
20 hand to hand swings
12 alternating rows
8 figure 8's
6 sumo deadlifts
4/4 kneeling press
8/8 cleans
8 curtsy lunges
6 gut busters
30 flutter kicks
10 heel touch crunches

This latest workout has a bit of KB sport in it.....Trying to keep it interesting and challenging.
15/15 rows
20/20 sliders
1 min each arm of clean and jerk (or press)
15/15 swings
30 Russian twists
1 min each arm of sn**ch
10 squats
10 gut busters
8 push ups
8 Janda crunches