Posted on October 9th, 2005
Warm Up and Technique Work- Swing
For Time- 30 seconds with 15 seconds rest between sets
2 KB Suitcase Dead Lift
Double Clean to Press
Renegade Row
Double Front Squat to Double Snatch
BOSU Skate
Dragon Twists with 2 KB’s
Tricep Extension
AB Work
4 Punch Up Sit Ups each side
Hanging Leg raises – 10
Seven Ups 10 center, 10 left and 10 right
Posted on October 9th, 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 5th, 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 October 4th, 2005
Designed by Sarah Lurie, RKC
Warm up
Halo’s about 30 in both directions
Yoga Sqauts 10
Around the body pass 30 in both directions
Figure 8’s 30
Cross Walk 1 lap each side
Windmills 4 each side
Circuit done for time 30-40 seconds with 1 minute rest between circuits
Deck Squats
Double Clean, Squat, Press
Good Mornings on 12 inch plyo for 1st set, then Farmer’s [...]
Posted on October 4th, 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 [...]
