Posted on April 28th, 2006
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 [...]
Posted on April 28th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm up
2 sets of 3 r+L TGU + Windmill
Body weight tambata (20sec on/10 sec off)
Squat/tuck jump/squat jump/push-up/split jump/push-up/burpee/burpee
Circuit
30sec on/20 sec off
Bear crawl
Ren lunge
Alt swing
Front squat + push press
BOSU crunch
plyo sit up
Stretch
Posted on April 24th, 2006
Designed by Sarah Lurie, RKC
Windmill 5 x2
TGU Overhead sqaut style 4 x 2
Circuit for reps
High Pull snatch combo 5 L/R x 4
2 Arm Swing- heavy 20 x 5
1 Arm row /deadlift combo – heavy 6 L/R x 3
Punch up sit ups 5, 4, 3, 2, 1 L/R
Russian Twist 20 x 3
Cool down
Stretch
Posted on April 24th, 2006
Designed by Sarah Lurie, RKC
Intermediate/Advanced class
Warm Up with TGU Overhead Squat style with a windmill 4 L/R x 2
Circuit for reps
1 leg squat on 30 inch plyo with 16kg for ladies and 20 kg for men 5 L/R
Heavy Snatches- 24 kg for ladies and 32 kg to 40 kg for men 5 L/R
Renegade Rows- 10 [...]
Posted on April 24th, 2006
Designed By Sarah Lurie, RKC
Warm Up with Yoga Stretches and Walking Windmills L/R
Circuit for time- 30 seconds with 30 seconds rest between each station
High Pull Squat
1 Leg squat on 28 inch plyo box (5 L/R)
Swings with hop
Snatch/burpee combo
Seated Press
Renegade Lunge
Push Ups on BOSU
Complete the circuit 3 times
Cool Down
Stretch
Posted on April 17th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility warm-up
Turkish-Get-Up into Windmill 5 sets of 2 reps each side
Circuit
Heavy Medicine Ball Shouldering
Renegade Lunge
2 arm Swing
2 Kettlebell Front Squat
2 Kettlebell See Saw Press
30 seconds on/20 seconds rest
Completed the circuit 4 times
50 russian twists
Stretch
Posted on April 17th, 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 Squats [...]
Posted on April 17th, 2006
By Sarah Lurie, RKC
Warm Up and Technique work- Bent Press
BOSU up and over supersetted with Heavy Swings – 7 sets total (1 minute per set)
Partner Workout- pair up – your rest is when your partner is performing his/her set
8 to 10 reps of each – 5 sets total
Seasaw Press
Double Front Squat
Alternating Snatches
Push Ups with one [...]
Posted on April 17th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility
Extended BOSU warm-up (30 seconds on/15 seconds off)
Hops, Mountain climber, Push-ups, Mountain climber, Hops, Snap-ups
Turkish-get-up x 5
Windmill x 5
Kb Tambata circuits (20sec/10sec)
Circuit 1 – 2 arm swing – R snatch – 2 arm swing – L snatch – 2 arm swing – R snatch – L snatch – [...]
Posted on April 9th, 2006
Designed by Sarah Lurie, RKC
Warm Up and Technique work
Circuit for time- 30 seconds with 30 seconds rest between exercises
Sideward Swing Left, Right
Renegade Row
Alternating Presses
Burpee to Deck Squat
Hops
Step Ups on 28 inch plyo with two kettlebells
Heavy Medicine Ball Squats
Burpee to Double Clean
5 Get Up Sit Ups each side
Stretch
