Posted on January 26th, 2011
Rohan, by Sarah Lurie, RKC
Warm Up with:
Windmill L/R x 3
20 Alternating Kettlebell swings
x 3 sets
Workout
Pistols L/R 3, 4, 5
Snatch L/R 9, 12, 15 (16kg)
(Do one set of pistols then one set of snatches and repeat for reps)
Pistols L/R 5, 4, 3
Snatch L/R 15, 12, 9 (16kg)
Posted on January 26th, 2011
Ed, by Sarah Lurie, RKC
Warm up with:
TGU L/R x 5 (16kg)
Workout:
Front Squat x 10 (20 kg)
Sots Press L/R x 5 (12kg)
Overhead Squat L/R x 5 (16kg)
1 arm kettlebell swing to snatch combo L/R x 10 (16kg)
Tactical Lunge L/R x 20 (16kg)
x 3 sets
Finish with:
Renegade Rows L/R x 10
x 3 sets
Posted on January 19th, 2011
Larry, created by Sarah Lurie, RKC
Warm up:
TGU L/R x 3 (16kg)
Workout:
Single Leg Deadlift L/R x 10 (20 kg)
Renegade Row -alternate sides x 10 (2-16kg)
Repeat sequence 3 times with no rest in between exercises
Power Round:
Snatch Ladder
(16 kg) L/R
5, 10, 15, 20
20, 15, 10, 5
If you don’t end up falling on the floor, you need to increase [...]
Posted on January 13th, 2011
Charlie, by Sarah Lurie, RKC
Warm up:
Clean/Press/Windmill combo (14kg) L/R x 5
Push ups (not on knees) x 10
Repeat sequence for total of 2 sets
Workout:
Bodyweight reverse lunges x 20
Alternating walking lunges (16 kg) x 20
Suitcase dead lift (20kg) L/R x 20
Two arm kettlebell swing (20 kg) x 20
Repeat sequence for total of 3 sets
Power Round:
Clean/Squat/ Press combo [...]
Posted on January 11th, 2011
Kettlebell Workout of the Day “Bill”
By Sarah Lurie, RKC
Warm up:
3 TGU L/R (16 kg)
20 Two Arm Kettlebell Swings (20 kg)
Workout:
10 Squat Jumps with Kettlebell by Horns (16kg)
10 Tactical Lunges L/R (16kg)
10 Single Leg Dead lift (20kg) L/R
20 Two Arm Kettlebell Swings (20kg)
45 second rest
10 Renegade Rows
20 Glute/Ham raise with kettlebell pressed overhead (16 kg) L/R
(Lie [...]
Posted on January 10th, 2011
“Ryan” by Sarah Lurie, RKC
(Size kettlebell indicated is what I used for this workout)
Warm up with 5 windmills L/R (14kg)
8 sets of 2 arm swings (20kg) rep count for each set as follows: 1, 2, 3, 4, 5, 6, 7, 8
Workout:
Front squat with kb by the horns (16kg) x 10 reps
Front squat with kb by [...]
Posted on April 27th, 2010
Designed By Sarah Lurie, RKC
Yoga Warm Up and JM
2 sets of Deck squats x 10
4 sets of 2 arm Swings- 20 seconds on with 10 seconds rest
Circuit
2 kettlebell Front Squats x 8
2 kettlebell Suitcase Deadlifts x 8
2 kettlebell Good Mornings x 8
1 arm snatches x 12 L/R
Repeat circuit 4 times
Cool Down and stretch
Posted on April 20th, 2010
Designed By Sarah Lurie, RKC
Warm Up with 5 minutes of TGU- switch sides each rep
Circuit for reps
5 Clean and Squat L
20 two arm swings
5 Clean and Squat R
20 two arm swings
5 Clean and Press L
10 Alt. Swings
5 Clean and Press R
10 Alt. Swings
5 Clean/Squat/Press L
10 Left arm swings
6 1-arm rows L
5 Clean/Squat/Press R
10 Right arm [...]
Posted on April 9th, 2010
Designed by Jessie Shea, RKC
Warm up:
Swing/Squat ladder 1-5
Stations:
2 hand swing
Pistols (assisted)
Bear crawls
Kettlebell ski jumpers (over pole)
Swoop and pulse abs
Pull ups or Pushups
Step ups (on box)
Alternating presses
Finnish with 2 minutes of snatches
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on March 30th, 2010
Warm Up – Single Leg Deadlifts – 3 sets of 5 reps.
Circuit:
Alternating Swings
2 KB Military Press
Clean & Lunge Combo R
Clean & Lunge Combo L
Snatches (Dead style) R
Snatches (Dead style) L
Russian Twists
2 KB Front Squat
Circuit is designed for time 30 seconds on 20 seconds rest for 3 rounds. Enjoy!
