Full Throttle Fitness 2011 WOW# 6

Full Throttle Fitness WOW# 6

By Coach Cj Swaby


February 16th session was a special sesison. It was FREE (yep, free) courtesy of our friends over at Neuro. Our special guest Christian Villa, and Mark Stroud from Brighton Kettlebells were representing to full effect.

Coach Cj Swaby headed this session up, and questions were flying about as to what exactly he was on? and if he had stayed up all night devising this piece.

He simply turned around, bit his thumb at them and told them to "crack on!".


Full Throttle Fitness 2011 WOW#6




Warm up: Joint Mobiliy & Dynamic Movement


Main Session
Split inot two groups, Group A and Group B


Group A
Kettlebell Exercises x 2 minutes per exercise

1) Hand to hand kettlebell swing
2) Single Arm Kettlebell Cleans (1 min per arm)
3) Single Arm Kettlebell Jerks ( 1 min per arm)
4) Single Arm Kettlebell Snatch ( 1 minmute per arm)


Total Time: 8 minutes

Group B (Partner work)


4 stations

2 exercises per station

1 min per exercise then partners swap the exercise



Exercise Menu
1) Rower / Medicine Ball slams (4kg)
2) Marine Kit bag slam / Burpees with press up
3) Double Kettlebell Front Squat / Kettlebell Farmers walk
4) Weighted Vest stair sprints / Stair bear crawls

Total time: 8 minutes



EACH GROUP COMPLETES 2 CIRCUITS WITH 2 MINUTE REST BETWEEN.

THEN REST 5 MINUTES

GROUP A & B SWAP OVER AVTIVITES & REPEAT .



Cool down and stretch out!



If you are looking for a fun effective workout pop down to

Balance physiotherapy, 113 Gauden Road, London,SW4 6LE
Sat: 12:15 - 1:15pm

10.00 GBP Newsletter and CJS Group Members 15.00 GBP all others