Posted on
September 29th, 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
September 26th, 2005
Designed by Sarah Lurie, RKC
Warm Up and Technique- Swing
4 each side Turkish Get Up to Windmill
30 secs with 30 secs rest
Up and Over on Bosu
Swings – 1 arm for 30 seconds each side
Military Press- 30 seconds each side
Chin Ups
1 leg squat on plyo box- 30 seconds each side
Deck Squats with variation- getting up on 1 [...]
Posted on
September 23rd, 2005
Designed By Brett Jones, Sr. RKC
Warm up on the BOSU- 3 sets of 20 up and overs, 30 second Moutain Climbers and 10 close hand push ups (all on BOSU)
4 sets of the following:
Two Kettlebell Dragon Walk- about 16 paces
Double Front Squats- 10
Heavy Med Ball Shouldering- 5 each side- 10 total
Two kettlebells- Walking Lunge to [...]
Posted on
September 21st, 2005
Designed by Brett Jones, Sr. RKC
Warm Up with Joint Mobility and Windmills and TGU’s. Do 5 each side of Windmills. Then 4 each side of Turkish Get Ups.
Then do 4 each side Windmills and 3 each side of TGU’s.
Circuit
Superset
5 sets of 6 double front squats
5 sets of 10 alternating renegade rows
Rest 30 seconds
Superset
5 [...]
Posted on
September 20th, 2005
Designed by Sarah Lurie, RKC
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Warm Up Snatch Technique and BOSU work
Circuit for Time- 30 seconds with 30 seconds rest [...]
Posted on
September 18th, 2005
Designed by Sarah Lurie, RKC
Warm Up with Windmills- 5 sets of 4 each side
Swings and Snatches- this workout should take about 30-45 minutes
10 sets of 25 to 50 Two Arm Swings
10 sets of 10 to 20 Snatches (5 to 10 each side)
2 sets of 25 Snap Downs on BOSU or Crunches
Cool Down
Stretch
Vary the intensity by [...]
Posted on
September 14th, 2005
Warm up with Turkish Get Up’s
4 each side, 3 each side, 2 each side 1 each side
Circuit Designed by Steve Maxwell Sr. RKC and found in this month’s Hard Style
30 seconds on with 30 seconds rest between exercises. Perform 3 sets.
Double Snatch
Double Clean and Push Press
Front Squat to Push Press
Double Clean and Squat
Deadlift to [...]
Posted on
September 12th, 2005
Designed by Sarah Lurie, RKC
Warm Up with Joint Mobility- about 20 minutes
Technique- Overhead Squats
Circuit- all 20 reps- pick a weight you can comfortably do this with
DARC Swings
Double Clean and Press
BOSU Mountain Climbers
Renegade Rows
BOSU Squat touchdowns
Double Snatches
Double KB Single Leg Deadlifts
BOSU Reverse Hyperextensions
Perform Circuit 3 to 4 times with 30 seconds to 1 minute rest between [...]
Posted on
September 9th, 2005
Designed by Sarah Lurie, RKC
Warm Up
Practice Turkish Get Up. Go heavier if you are getting efficient with this lift.
Circuit- 20 to 30 seconds on with 30 seconds to 1 minute rest
Back to Basics- All the basic kettlebell lifts and their variations
Swings
1 arm L/R
2 arm
Towel Swings
Alternating
Cleans
1 arm L/R
Double
Alternating- 2 count
Alternating- 1 count
Front Squats
Racked L/R
Double – [...]
Posted on
September 7th, 2005
Designed by Sarah Lurie, RKC
Warmup on BOSU
Windmills 5 each side, 3 sets
Circuit for time- 30 seconds with 30 seconds rest in between exercises
Two arm swing
Burpee/Deck Squat
Double Snatches
Bottoms up Cleans
Tactical Lunges
Alternating Swings
Step Ups on 28 inch plyo box
Renegade Rows
Box Pistols with small medicine ball or light kettlebell
Do full pistols with challenging weight KB if you are [...]
