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!
Posted on March 23rd, 2010
Designed by Sarah Lurie, RKC.
Joint Mobility
Warmup-Kettlebell warm up
Circuit (Person A person B Ladder Drills)
Swings 10-20-30
Sea Saw Presses 6-8-10
Renegade Lunges 8-10-12
Push ups 6-8-10
Ab Crusher V-up Combo 10-15-20
Snatch to Windmills 3-4-5
Stretch
Posted on March 17th, 2010
Designed by Sarah Lurie, RKC
Bosu Warm Up/Joint Mobility
Circuit for Time – 30 seconds with 30 seconds rest in between exercises
Swings (2 handed)
Renegade Lunges
Pushups – Various forms each round
Alternating Swings
Suit Case Dead Lift
Sea Saw Presses
Posted on March 11th, 2010
Designed by Sarah Lurie, RKC
Warm Up with JM
Ladder Drills
Punch up sit ups- 2, 3, 4 L/R
Seasaw Press- 6, 8, 10
Push Ups- 6, 8, 10
Front Squat- 6, 8, 10
Alternating Swings- 10, 20, 30
Cool Down/Stretch
Posted on March 9th, 2010
Designed by Sarah Lurie, RKC
Warm Up with various kettlebell drills- around the body pass, hot potatoe, etc.
Circuit for time- 30 seconds with 30 seconds rest
Side hopping swing alternating
Suitcase DL
Kneeling Military Press L
Suitcase DL
Kneeling Military Press R
Renegade Row
Side step swing L
Renegade Row
Side step swing R
Push Ups
Plank hold
x 3 circuits
Cool Down /Stretch
Posted on March 2nd, 2010
Designed by Sarah Lurie, RKC
Warm Up with 5 minutes of TGU’s L/R
Circuit for time – 40 seconds with 20 seconds rest
Snatch L x 5
Windsprint about 25 feet
Snatch R x 5
Windsprint about 25 feet
Inverted Rows
Single Leg DL L
Swing
Single Leg DL R
Swing
Front Squat
x 3 circuits
Cool down and stretch
Posted on February 23rd, 2010
Designed by David Butler, RKC
Warm Up Body Weight
Circuit:
Clean & Press R
Bent Over Rows (2kb)
Clean & Press L
Tactical Lunges
Alternating Military Press
2 KB Squat
designed for 3 rounds 30 seconds on 20 seconds rest.
Stretch
______________________________________________
Workout 2
Floor Press 2 kb
Clean -Squat – Press L
KB front squat
Clean – Squat – Press R
Windmill
KB Push Ups
Planks
Stretch
Circuit is designed for 3 rounds for time. [...]
