Posted on July 29th, 2005
Designed by Sarah Lurie, RKC
Warm Up and Technique work
Circuit for time- 30 seconds with 30 seconds rest between exercises
Sideward Swing Left, Right
Renegade Row
Alternating Presses
Burpee to Deck Squat
Hops
Step Ups on 28 inch plyo with two kettlebells
Heavy Medicine Ball Squats
Burpee to Double Clean
5 Get Up Sit Ups each side
Stretch
Posted on July 27th, 2005
Warm Up and Technique Work- Overhead Squat
Circuit from Lisa Shaffer’s Kettlebell Workbook
Do 3 to 4 sets with about 30 seconds or less in between exercises and 1 minute rest between sets
5 snatches with the left
Dragon Walk with kettlebell in rack about 8 to 10 times
5 snatches with the right
Dragon Walk with kettlebell in rack about [...]
Posted on July 27th, 2005
Warm Up and Technique Work- Overhead Squat
Circuit from Lisa Shaffer’s Kettlebell Workbook
Do 3 to 4 sets with about 30 seconds or less in between exercises and 1 minute rest between sets
5 snatches with the left
Dragon Walk with kettlebell in rack about 8 to 10 times
5 snatches with the right
Dragon Walk with kettlebell in rack about [...]
Posted on July 25th, 2005
Warm Up and Technique work – Overhead Squat
Circuit for time- 30 seconds with 30 seconds rest between exercises. Complete 3 to 4 sets total.
Jump Rope
SideWard Swing Left
SideWard Swing Right
Push Ups
1 Arm Row Left
1 Arm Row Right
1 Leg Deadlift Left
1 Leg Deadlift Right
Chin Ups
Alternating Snatches
Stretch
Posted on July 23rd, 2005
Warm up and Technique work- Sideward Swing
Circuit for Time 30 seconds with 30 seconds rest- Complete 3 sets
This circuit was designed by Steve Maxwell RKC Senior and found on his website www.maxercise.com
Double Snatches
Double Clean to Push Press
Double Front Squat to Push Press
Double Clean to Front Squat to Push Press
Renegade Rows
After you complete the circuit three [...]
Posted on July 20th, 2005
By Sarah Lurie, RKC
Warm Up and Technique work- Overhead Squat
Circuit for time- 30 seconds with 30 seconds rest
(Five each leg) 1 legged squats on 28 inch plyo box, 1 set BW, 2nd set 8kg+ BW and 3rd set 12kg + BW
Heavy Swings, 24 kg for ladies, 32 kg for men
Sea Saw Press
Double Clean to [...]
Posted on July 18th, 2005
Warm Up
Turkish Get Up
Windmill
Circuit for time 30 seconds with 30 seconds rest between exercises
Overhead Lunge with 2 kettlebells
Up and over on the BOSU with 6 pound medicine ball
Double Snatches
2 kettlebell Suitcase Dead Lift
Swing, catch, squat
Two arm Swings
Mountain Climbers on the BOSU
Abs: All done on BOSU
20 reps each exercise
Elbow to knees
Crunches
Reverse Hyper Extension
Stretch
Posted on July 16th, 2005
By Sarah Lurie, RKC
Warm Up
Technique Work- Alternating Clean
Circuit for time: 30 seconds with 30 seconds rest between sets
Renegade Rows Alternating
Alternating Cleans
Alternating Snatches
Alternating Press
Alternating Swings
Alternating Tactical Lunges
Renegade Lunges with one kettlebell
Ab work:
36 total
Crunches for a count of four on the ascend and descend
(to the center and then alternate between left and right)
Russian Twists on the floor- [...]
Posted on July 13th, 2005
By Sarah Lurie, RKC
Warm Up and Technique work- Bent Press
BOSU up and over supersetted with Heavy Swings – 7 sets total (1 minute per set)
Partner Workout- pair up – your rest is when your partner is performing his/her set
8 to 10 reps of each – 5 sets total
Seasaw Press
Double Front Squat
Alternating Snatches
Push Ups with one [...]
Posted on July 12th, 2005
By Sarah Lurie, RKC
Warm Up
2 sets Turkish Get Up to Windmill- 4 each side
Circuit is for 30 seconds with 30 seconds rest between exercises
1 arm swings (about 5 each side) -heavy (if you normally use a 12kg for 2 arm swings use a 16kg, etc)
Double seated presses
Push Up on kettlebells to a Renegade Row to [...]
