Posted on August 31st, 2005
Designed by Sarah Lurie, RKC
Warm Up- Joint Mobility/BOSU
5 Turkish Get Ups each side
Circuit for time 30 seconds with 30 seconds rest between exercises
Alternating Swings/ 2 arm swings/ sideward swing two hands alternating
Dragon Twists holding kettlebell by horns
Step ups on 28 inch plyo box holding kettlebell by horns alernating legs
Side snatch – alternating
Bear Crawls
Jump Squats holding [...]
Posted on August 29th, 2005
Designed by Sarah Lurie, RKC
Warm up with Bosu and swings- 5 sets/ 10 up and overs supersetted with 10 heavy swings- 30 seconds rest between sets
Circuit for time- 30 seconds with 30 seconds rest between excercises:
SeaSaw Squat with two kettlebells
Renegade Rows
Heavy Swings Alternating
Double Snatches
Heavy Med ball squats alternating
BOSU Push Ups
Jump Rope
Ab Work:
Get Up Sit Up- [...]
Posted on August 27th, 2005
Designed by Brett Jones Sr. RKC
Joint Mobility warm-up
30 sec on – brief rest between stations
1min. rest between circuits
Renegade Lunge w. KB
Chins or Hanging Knee Raises
Medicine ball lift or lift and shoulder
BOSU squat + abs
Alternating swings
Squat Jumps
2KB See Saw press
Victim’s Choice
Stretch
Posted on August 26th, 2005
Designed by Sarah Lurie, RKC
Warm Up and Technique work- Windmills
Four complete circuits. All done for 30 seconds with 30 seconds rest in between exercises
DARC or Alternating Swing
Double Clean, Swing, Snatch
BOSU Mountain Climbers
Double Dragon Twists
Medicine Ball Carries- pace as a brisk jog (30 seconds is about 5 “times” with each “time” being 30 feet)
Alternating Presses
BOSU Lunge/Squat- [...]
Posted on August 26th, 2005
Extended BOSU and joint mobility warm-up
(a warm up that left everyone sweating and wanting to pick up KBs)
All exercises 30 sec on and 30 sec rest
Right arm snatch
R leg Tactical Lunge
Left arm snatch
Left leg Tactical Lunge
brief rest
Right arm snatch
Right Front Squat
Left arm snatch
Left Front Squat
one minute rest
Right arm snatch
Renegade lunge
Left arm snatch
Renegade lunge
one minute rest
Alternating [...]
Posted on August 25th, 2005
Warm Up – BOSU drills
Circuit 30 seconds on with 30 seconds rest between sets
Deck Squats
Double Clean/Squat/Press
Farmer’s Carry about 25 feet (4 times)
Clean/Lunge alternating
Heavy Swings
Cheat Curls
Renegade Rows with Push in between each row
Alternating Snatches
Cool Down
Stretch
Posted on August 22nd, 2005
Designed by Brett Jones, Senior RKC
Warm Up on BOSU
Circuit for time
5 sets of swings/alternating, left arm sideward, right arm sideward, 2 arm alternating sideward, alternating- 20 seconds on with 10 seconds rest between sets
3 sets of alternating cleans- 30 seconds on with 30 seconds rest
3 sets of double cleans to front squat – 30 seconds [...]
Posted on August 22nd, 2005
Designed by Brett Jones, Senior RKC
Warm Up on BOSU
Circuit for time
5 sets of swings/alternating, left arm sideward, right arm sideward, 2 arm alternating sideward,
alternating- 20 seconds on with 10 seconds rest between sets
3 sets of alternating cleans- 30 seconds on with 30 seconds rest
3 sets of double cleans to front squat – 30 seconds on [...]
Posted on August 19th, 2005
Designed By Sarah Lurie, RKC
Warm Up with BOSU
20 Windmills each side
Circuit for time- 30 seconds with 30 seconds rest between exercises
Complete 3 sets with 1 minute rest between sets
Double Swings
Single Arm Clean to Lunge Alternating (this is one fluid movement- as you clean the kettlebell lunge back with the opposite leg- in other words, don’t [...]
Posted on August 17th, 2005
Designed by Sarah Lurie, RKC
Warm Up with BOSU
3 sets of 5 each side sideward snatch (this looks like a snatch and an overhead squat in one fluid movement- as you snatch, push the hips back and reach for the ground with your opposite hand)
3 sets of 5 each side Gladiator Press
Circuit- perform 3 sets with [...]
