Posted on January 30th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility warm up
Turkish Get Up 3 sets 3 reps
Tambata warm up – 20 seconds on/ 10 seconds off
2arm swing/ Squat/R swing/ Push-up/ L swing/ Squat/ Burpee/ Burpee
2 KB work – thirty seconds on/ 30 sec rest
Cleans
Alt Press
Alt Row
Front Squat
Alternating Leg – Single Leg Deadlift
Cleans
went through the series x [...]
Posted on January 27th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility
Windmill x 5
Tambata – 20 sec. on / 10 sec. off
2arm swing/R swing/L swing/ Alt Swing/ BW squat/ push-up/burpee
Circuit
Farmers Walk x 6 lengths of Iron Core , 4 lengths of Iron Core
Step ups with KB
2arm Swing
BOSU Hops with med ball
Renegade Row
See Saw Press
Farmers walks set the tempo – [...]
Posted on January 25th, 2006
Designed by Brett Jones Sr. RKC
Joint mobility work
Bodyweight Tambata (20sec. on/10 sec. rest)
Squat/Push-up/Squat jump/Burpee/Squat/Push-up/Squat jump/Burpee
Turkish-Get-Up 3 sets of 3 reps R+L
Circuit
2 arm swing
Bear Crawl
Bosu Snap up with Med ball
Plyo sit up
Renegade Lunge
2KB Front squat
1st circuit – 30 sec each station, 2nd circuit- 40 sec each station – minimal rest between stations
Planks x 2 [...]
Posted on January 24th, 2006
Designed By Sarah Lurie, RKC
Warm Up with Joint Mobility, Bosu and
Overhead Squat 2 sets of 5 each side
10/20 Workout
10 HIgh Kicks
20 Snatches (10 each side)
Perform this 4 times
10 Jump Squats
20 Alternating Renegade Rows (10 each side)
Perform this 4 times
10 Hindu Pushups
20 Clean and Press (10 each side)
Perform this 4 times
10 Crunches (with kb between feet)
20 [...]
Posted on January 20th, 2006
Designed by Brett Jones, RKC Sr.
Warm Up Joint Mobility and BOSU work
5 Windmills each side
Today was 10-20-10-20 Day- Loads of Fun
10 Front Squats
20 Alternating Swings
10 Front Squats
20 Alternating Swings
1 minute rest
10 Push Ups
20 Alternating Swings
10 Push Ups
20 Alternating Swings
1 minute rest
10 Jump Squats (BW)
20 Alternating Swings
10 Jump Squats
20 Alternating Swings
1 minute rest
10 Burpees
20 Alternating Swings
10 [...]
Posted on January 18th, 2006
Designed by Sarah Lurie, RKC
Warm up with 3 sets of Turkish Get Up/Windmill Combo- 3 each side
Circuit for time- 30 seconds with 30 seconds rest between exercises
Complete 4 circuits
Heavy Swings- 20 to 24 kg for ladies
Bear Crawl
Double Snatches
Deck Squats with a press
Double Cleans
Cool Down/Stretch
Posted on January 16th, 2006
Iron Core Kettlebell Class Circuit, Designed by Brett Jones Sr. RKC
BOSU balance and Joint Mobility warm-up
Windmill x 5 r+L
Tambata swing and snatch work (20 seconds on/ 10 seconds off)
Two arm swings/ R arm swing/ L arm swing/ Alternating swing/ Sidestepping swing/ Victims choice swing/ R snatch/ L snatch
Circuit
Burpee – bodyweight
Plyo sit-ups with Med ball
Front [...]
