Posted on March 8th, 2006
Designed by Sarah Lurie, RKC
Warm Up on Bosu- various drills
Windmills, 6 each side, 5 each side, 4 each side, 3 each side, 2 each side, 1 each side. Snatch the kettlebell to get it into position and take an extra swing to switch sides- don’t put the kb down until you have completed all [...]
Posted on March 6th, 2006
Designed by Sarah Lurie, RKC
Warm Up with JM and TGU/Windmill Combo- 5 each side
Circuit for time- 30 seconds with 30 seconds rest between exercises. Complete 3 to 4 sets.
Heavy Medicine Ball Shouldering with Squat
Double Kettlebell Clean and Press
Single arm snatches L/R
Renegade Rows
Renegade Lunge with a press (1 kettlebell)
Two Arm Swings with a Hop
Ab Circuit
Punch [...]
Posted on March 3rd, 2006
Designed by Sarah Lurie, RKC
Joint Mobility
Warm Up with 5 TGU Overhead Squat style each side
Circuit for time: 30 seconds on with 30 seconds rest between each exercise. Complete 3 sets.
This is an advanced circuit- modify as needed
Dragon Twist with two KB OH
Upright Rows/Alternating (2 KB’s)
Deck Squats with KB OH and come up on one leg [...]
Posted on March 1st, 2006
Designed by Brett Jones Sr. RKC, CSCS
Extended Joint mobility warm-up
TGU 3×3
Windmill 3×3
1o minutes without setting the KB down
Variety of drills with around the body pass as a “rest”
Stretch
Posted on March 1st, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility
TGU into Windmill x 5
First combo (30 seconds each exercise, 15 seconds rest – 1 min between combos)
High Pull +Fron squat
Around the body pass + figure 8
Alt swing
Completed the combo 4 times
Second combo (same design)
Side hopping swing
Alt hand snatch
Burpees
Completed combo 3 times
Stretch
