Posted on July 31st, 2006
Designed by Sarah Lurie, RKC
Warm Up with BOSU and Joint Mobility
Circuit for time- 30 seconds on with 30 seconds rest in between sets
Plyobox step ups with kettlebell by horns- alternating the feet
Swings Left
Swings Right
Renegade Rows
Double Front Squats
Double Snatches
Double Crunch on the BOSU
Farmers Carry
Complete 2 to 3 circuits
Cool Down and Stretch
Posted on July 31st, 2006
Designed By Sarah Lurie, RKC
Yoga Warm Up- about 5 minutes
Turkish Get Up 4 x 1
Alternating Swings x 20
Figure 8 Snatches 8 x 4
1 Arm Rows 2 x 8
Roundhouse Lunges 8 x 4
BW Jump Squats 10 x 3
Cool Down and Stretch
Posted on July 26th, 2006
Designed by Brett Jones Sr. RKC
Joint mobility
5 Windmills
20 Renegade Lunges
20 Alternating Swings
5 supersets of 2KB – See Saw Press x 10 + Front Squat x 10
5 supersets of 2KB – Renegade Row x 10 (5 each arm) + Single Leg Deadlift 10 (5 each leg)
Take 45 seconds to one minute rest between sets
Alternating swings x [...]
Posted on July 26th, 2006
Designed by Brett Jones Sr. RKC
Joint mobility
5 minutes Get-Ups
20 Renegade Lunges
20 Alternating Swings
5 minute Secret Service Snatch Test (alternate hands as often as you need to)
5 minutes of 5 Front squats Right + 2 Single leg Deadlifts each leg – then repeat on the Left and keep repeating
5 minutes of 5 push-ups + 5 Jump [...]
Posted on July 21st, 2006
Designed By Brett Jones, Sr. RKC
Warm up on the BOSU- 3 sets of 20 up and overs, 30 second Moutain Climbers and 10 close hand push ups (all on BOSU)
4 sets of the following:
Two Kettlebell Dragon Walk- about 16 paces
Double Front Squats- 10
Heavy Med Ball Shouldering- 5 each side- 10 total
Two kettlebells- Walking Lunge to [...]
Posted on July 21st, 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 July 21st, 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 July 21st, 2006
Warm Up
Turkish Get Up
Windmill
Circuit for time 30 seconds with 30 seconds rest between exercises
Overhead Lunge with 2 kettlebells
Up and over on the BOSU with 6 pound medicine ball
Double Snatches
2 kettlebell Suitcase Dead Lift
Swing, catch, squat
Two arm Swings
Mountain Climbers on the BOSU
Abs: All done on BOSU
20 reps each exercise
Elbow to knees
Crunches
Reverse Hyper Extension
Stretch
Posted on July 12th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility
5 minutes of Get-Ups
Windmill x 3 each side
Tabata Protocol KB work (20 seconds work/10 seconds rest x 8 sets = 4 minutes)
First tabata combo
R military press – R front squat – L military press – L front squat – repeat the sequence twice
Second tabata combo
R KB Row – [...]
Posted on July 11th, 2006
Designed by Brett Jones, Sr. RKC, CSCS
Joint mobility
Windmill x 5,5
Circuit
Alternating swing
Jump Squats
R Snatch
L Snatch
Mountain Climbers
Renegade Lunge
30 seconds on/30 seconds rest
Repeat 4 times – 1 minute between circuits
