Posted on October 31st, 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 October 31st, 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 October 31st, 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 October 26th, 2005
Designed by Brett Jones, Sr. RKC
Warm Up with 5 Heavy Windmills each side
and 6 TGU’s each side and alternate between lunge and overhead squat style each rep
Circuit
Set up 3 heavy kettlebells- for ladies (in this order) a 20kg, 16kg and 24 kg should do the trick
men 32 kg, 24kg and 40 kg should be a [...]
Posted on October 25th, 2005
Designed By Brett Jones, Sr. RKC
Warm Up with Joint Mobility
Circuit for time- 25 seconds with no rest until you have completed one entire circuit
Perform the circuit 3 to 4 times
BOSU Up and Over with 12 pound medicine ball
Altenating Tactical Lunges
Alternating Renegade Rows
HOPS
Hanging Leg Raises
Alternating Step Ups on 30 inch plyo box with 2 kettlebells
Double Clean [...]
Posted on October 21st, 2005
Designed by Sarah Lurie, RKC
Joint Mobility and Warm Up on the BOSU
Circuit for time- 30 seconds with 30 seconds rest in between exercises
Double Swings
Burpee/Double Clean/Alternating Press
Mountain Climbers on the BOSU
Double Front Squats
HOPS- lay a stick over the handles of two kettlebells and hop back and forth over the stick with two feet at once
ALternating Snatches
1 [...]
Posted on October 19th, 2005
Designed by Brett Jones, Sr. RKC
Warm Up- Joint Mobility and BOSU work
5 Turkish Get Up and Windmill Combo- each side
Circuit
Supersets- You need two pair of Kettlebells- one your normal size and one size heavier.
For the normal size bells do 8 reps and the heavier ones do 4 reps. Begin with the heavier bells
Burpee/Double Clean/Squat/Push [...]
Posted on October 17th, 2005
Designed by Brett Jones, Sr. RKC
Warm Up Joint Mobility on BOSU
5 TGU to Windmill each side
Circuit 30 seconds with 10 seconds rest betrween exercises
Burpee to 2 kb cleans
2 kb cleans
Burpee to renegade row to double clean
Alternating cleans
Burpee to double clean to front squat to push press
Double snatches
Alternating snatches
Complete this 2 to 3 times
Single arm snatches: [...]
Posted on October 12th, 2005
Designed by Brett Jones, Sr. RKC
JM Warmup- 5 Windmills/5 TGU’s each side, then 3 Windmills/3 TGU’s each side
Two KB Clean and Press – 6 reps
Two KB Clean and Front Squat superset with two kb one leg deadlift – 6 reps
Renegade Lunge- 12 reps
Perform the above three exercises 2 times
3 sets of clean and press – [...]
Posted on October 12th, 2005
Designed by Brett Jones, Sr. RKC
Warm Up on BOSU and 5 Windmills each side
Circuit
Renegade Row to Bear Crawl- about 15 feet
Heavy Med Ball Clean to Squat- 8
Double KB Cleans- 10
Double KB Front Squats-10
Two KB Continuous Snatches- 12
Complete 4 sets
Cool Down / Stretch
