Posted on March 29th, 2006
Designed By Brett Jones, RKC Sr.
Joint Mobility Warm Up
TGU 4 sets of 3 each side
Windmills 4 sets of 3 each side
20 DARC Swings
Circuit- 30 seconds on with 20 seconds rest
Double Snatch
2 KB Front Squat
Renegade Row
Burpee
Repeat circuit 4 to 5 times
Hold Plank for 30 seconds – repeat for 3 sets
Cool Down
Stretch
Posted on March 29th, 2006
Designed By Brett Jones, RKC Sr.
Joint Mobility Warm Up
5-4-3-2-1 Windmills
20 DARC Swings
Circuit – 20 seconds on with 10 seconds rest in between exercises
All 2 Kettlebell Drills
Double Cleans
Double Swing
Double Snatch
Clean/Swing/Snatch
Repeat for 2 sets
Renegade Row
Push Ups
Burpees
Renegade Row/Push Up/Burpee
Repeat for 2 sets
Cleans
Front Squat
Push Press
Cleans/Front Squat/Push Press
Repeat for 2 sets
Cool Down
Stretch
Posted on March 24th, 2006
Designed By Brett Jones, RKC Sr.
Warm up with JM
TGU x 5 L/R
Windmill x 5 L/R
Circuit – 30 seconds with 15 seconds rest in between exercises
Bear Crawl
Rengade Lunge
2 Arm Swing
Burpee
Double Snatch
Repeat circuit 4 times
Cool Down
Stretch
Posted on March 23rd, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility
Alternating sets of Turkish Get Ups and Windmill
Sets of 3 on each side – Total of 7 sets (4 sets of TGU and 3 sets of Windmill)
Combos
High pulls&frontsquats x 14 + Around the body/figure 8 combo x 14 + two arm swings x 14
Complete the combo 2 times
Renegade [...]
Posted on March 20th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility drills
TGU 2 x 3
Windmill 2 x 3
Circuit – 30 seconds on – 15 seconds off
R Snatch
2 arm swing
L Snatch
2 KB Front squat and Press
Alternating swing
Renegade Row
Completed the circuit 3 times
Abs
Stretch
Posted on March 20th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm-up
TGU 3×3
Windmill 3×3
10-20’s (10 reps of an exercise followed by 20 alternating swings and repeat)
10 Clean and Squat R + 20 Alternating swings + 10 Clean and Squat L + 20 Alternating swings
10 Snatches R + 20 Alternating swings + 10 Snatches L + 20 alternating swings
10 [...]
Posted on March 15th, 2006
Designed By Sarah Lurie, RKC
Warm Up various JM and BOSU work
Turkish Get Up- 5 each side
Circuit
10 – 1 arm cleans each side
4 sets of 5 each side (take about 30 seconds rest between sets)
Clean/Lunge combination
4 sets of 8 each side (take about 30 seconds rest between sets)
1 arm press/drop step lunge combo (bring the kb [...]
Posted on March 14th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Glute emphasis by request
BOSU and Joint Mobility Warm up
Circuit
Single Leg Deadlift (R)
2 arm swing
Single Leg Deadlift (L)
Clean+Front Squat+PushPress
Burpee – then switch to Split jumps after 2 circuits
Step-ups
30 seconds on/15 seconds off
Completed circuit 4 times
Planks
Stretch
Posted on March 14th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility
TGU into Windmill x 5 r+L
Circuit (all Two KB)
Double Snatch
Renegade Row
Renegade Lunge
Burpee
See Saw Press
Swing – Style up to the individual
30Seconds on/15 seconds off
Completed the circuit 4 times
Stretch
Posted on March 13th, 2006
Designed By Sarah Lurie, RKC
Warm Up with Joint Mobility and perform 4 Turkish Get Up’s each side
Alternating Heavy Swings- 20 reps
Circuit
4 sets
Figure 8 Snatches- 8 reps total
Superset- for a total of 4 sets
1 Arm Rows and Roundhouse Lunges- 8 reps each side- L/R
Bodyweight Jump Squats- 3 sets of 10 with 10 seconds rest between sets
Ab [...]
