Posted on June 27th, 2006
Designed by Brett Jones Sr. RKC
Joint mobility warm-up
Ladders – working with a partner – ladders of reps from 1 thru 5 alternating partners
2/KB military press – x 2 ladders of 1,2,3,4,5
Renegade Row x 2 ladders of 1,2,3,4,5 (reps are done for each arm)
2/KB Front squat x 2 ladders of 1,2,3,4,5
Two arm swings x 2 [...]
Posted on June 24th, 2006
Beginning in July the Iron Core BLOG comes to life with Iron Core Workouts On Demand.
You will be able to follow along to our workouts via the web, no matter where you are or what time zone you are in.
You simply need an Internet connection and your kettlebell.
Email Sarah@ironcorekettlebells.com to be added to the announcement [...]
Posted on June 24th, 2006
Designed by Sarah Lurie, RKC
Warm Up on BOSU with V-Sits and Superman 3 x 10
Circuit for Reps- 5 (Decided to lead the class today and used two 16 kg’s- I am naming this circuit “WomanMaker”- it was challenging)
Double Snatch
Double Clean to Front Squat
Double Clean to Double Snatch
Double Clean to Front Squat to Double Snatch
Renegade [...]
Posted on June 21st, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility Warm up
2 Kb Squat Thrust + Clean + Front Squat
Alternating Swings
R Split Snatch
L Split Snatch
Alternating Swings
30 seconds on – 40+ seconds rest
Repeat 5-6 times
Stretch
Posted on June 21st, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm-up
Circuit
R snatch
Around the body pass and figure 8 Combo
L snatch
Mountain Climber
Burpee
Renegade Row
SeeSaw Press
2 arm swing
35 seconds on – 25 seconds rest
Complete the circuit 3 times
Stretch
Posted on June 15th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm up
Alternating sets of Windmill and Get-Up – 3 sets of 4 reps of each exercise
Circuit
R one arm swing
BOSU Snap-up with 20# Medicine ball
L one arm swing
Russian Twist
30 seconds on/30 seconds rest
Completed 5 times
Stretch
Posted on June 15th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm-up
Windmill x 5
20 alternating swings
Secret Service Snatch Test – 10 minutes – switch hands as often as you like and you can set the bell down – count total reps for the 10 minutes
then
Renegade Lunge x 30 sec. – 30 sec rest – Russian Twist 30 seconds [...]
Posted on June 13th, 2006
Designed by Brett Jones, Sr. RKC, CSCS
Joint mobility
Circuit
2 Arm Swing
Jump Squats
See-Saw Press
Front squat – 2 KB
Mountain climber
Push-up
Renegade Row
Russian Twist
Burpee
Plyo-sit-up
35 seconds on/25 seconds off
Completed 4 times
Stretch
Posted on June 7th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility
5 minutes of alternating sides windmill
Circuit – 30 seconds on/30 seconds off
Alternating Swing
Russian Twist
R Snatch
L Snatch
R Step back Clean
L Step back Clean
Completed the circuit 4 times
Stretch
Posted on June 5th, 2006
Designed by Sarah Lurie, RKC
Warm Up- Joint Mobility/BOSU
5 Turkish Get Ups each side
Circuit for time 30 seconds with 30 seconds rest between exercises
Alternating Swings/ 2 arm swings/ sideward swing two hands alternating
Dragon Twists holding kettlebell by horns
Step ups on 28 inch plyo box holding kettlebell by horns alernating legs
Side snatch – alternating
Bear Crawls
Jump Squats holding [...]
