Posted on November 29th, 2005
Designed by Sarah Lurie, RKC
Warm Up with Joint Mobility and 2 sets of 4 TGU’s each side
Circuit for time:
Alternating side stepping swings
Double Snatches
One legged lunges on 28 inch plyo with 12 kg or higher weight KB
Bear Crawl
Jog in place as fast as you can on BOSU
Double Clean to Press
Jump Squat on BOSU
Complete 4 rounds
ABS: 5 [...]
Posted on November 21st, 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 November 16th, 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 November 16th, 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 [...]
Posted on November 16th, 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 November 8th, 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 – 2 [...]
Posted on November 7th, 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- [...]
