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Posted on December 13th, 2005
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Archive for December, 2005
Iron Core Class Circuit December 7, 2005
Posted on December 7th, 2005
Designed By Brett Jones, Sr. RKC
Warm Up with Bear Crawls- about 25 feet
Combine a walking lunge with a Windmill – about 25 feet (5 reps) each side
Bear Crawl with a push up in between each rep- about 25 feet
With two kettlebells – Bear Crawl, jump forward (so the kettlebells are by your heels), Double Clean/Squat/Press- [...]
Iron Core Class Circuit December 5, 2005
Posted on December 5th, 2005
Designed by Sarah Lurie, RKC
Warm Up JM and TGU’s – 1 set of 5 each side
3 sets of swings supersetted with mountain climbers on the BOSU- 30 seconds on with 30 seconds rest
Circuit for time 30 seconds/30 seconds rest in between exercises.
Overhead squats (15 seconds each side)
Reverse lunge with one leg on a 28 inch [...]
Iron Core Class Circuit December 2, 2005
Posted on December 5th, 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 Press [...]
Iron Core Class Circuit November 30, 2005
Posted on December 5th, 2005
Designed by Sarah Lurie, RKC
I used a 24 kg for this workout- but use a weight that is very challenging but safe
Warm Up with heavy TGU’s and Windmills (1 sets of 2 to 3 each side)
15 two handed swings
6 sets of 6 each side
Superset
Front Squat with a two step duck walk at the bottom
One legged [...]
