Iron Core’s Class Circuit June 15, 2005
Designed by Brett Jones, RKC Sr.
Warmup with 4 Turkish Get Up’s each side and work on Snatch technique- about 15 minutes
All of the following done for 30 seconds. Rest for 1 minute after the entire circuit is complete.
Renegade Lunge with 20 pound Medicine Ball
2 arm swings with 24kg
180 on Bosu
Snatches (switch sides at 15 seconds)
Front Squat with two kettlebells
Medicine Ball Shouldering with 40 pound med ball
6 Responses to “Iron Core’s Class Circuit June 15, 2005”
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Whats a 180 on Bosu?
A 180 on a Bosu is aka as a squat turn. Begin in a squat position and as you jump, turn your body 180 degrees and land in a squat. Repeat for a total of 30 seconds.
What is a renegade lunge with a medicine ball?
A renegade lunge is aka as slipping. Here are the steps:
Start standing upright, feet together
Hold kettlebell by the horns
Take a lateral lunge (to one side) and imagine you are ducking under a pole
Sit back with the hips
Push off with the working leg and stand back upright, feet together as in the start position
As you master this movement you can sit back further into the hips and duck lower each set
For the Renegade Lunge you can either hold the kettlebell by the horns or hold a medicine ball at around stomach height.
Either one works great.