Posted on
September 29th, 2006
Designed by Sarah Lurie, RKC
Warm Up- Yoga Warm up and kettlebell routine from 9/27
Punch up sit ups- 4,3,2 L/R
Circuit
Superset: 20 seconds for each exercise with 10 to 20 seconds rest between each
2 Arm Swing
BOSU 180’s
Superset:
Left arm Snatch
BOSU Moutain Climbers
Right arm Snatch
BOSU Mountain Climbers
Superset:
2 Kettlebell Single Leg Deadlift Left
BOSU Up and Overs
2 Kettlebell Single Leg Deadlift [...]
Posted on
September 29th, 2006
Designed by Sarah Lurie, RKC
Warm up with Yoga Warm up and kettlebell routine
Kettlebell routine: Halo, around the body and around the body low, figure 8’s and Yoga squats
Circuit
Superset: 12 reps each
Double Cleans
Crush Curls
x 3 sets
Superset: 12 reps each
Double Chest Press (on floor)
Renegade Row
x 3 sets
Superset: Timed at 30 seconds for swings and 1 minute for [...]
Posted on
September 25th, 2006
Designed By Sarah Lurie, RKC
Yoga Warm Up and JM
2 sets of Deck squats x 10
4 sets of 2 arm Swings- 20 seconds on with 10 seconds rest
Circuit
2 kettlebell Front Squats x 8
2 kettlebell Suitcase Deadlifts x 8
2 kettlebell Good Mornings x 8
1 arm snatches x 12 L/R
Repeat circuit 4 times
Cool Down and stretch
Posted on
September 13th, 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
September 13th, 2006
Designed by Brett Jones, Sr. RKC
Warm Up with Joint Mobility and Windmills and TGU’s. Do 5 each side of Windmills. Then 4 each side of Turkish Get Ups.
Then do 4 each side Windmills and 3 each side of TGU’s.
Circuit
Superset
5 sets of 6 double front squats
5 sets of 10 alternating renegade rows
Rest 30 seconds
Superset
5 sets of [...]
Posted on
September 13th, 2006
Designed by Sarah Lurie, RKC
Warm Up with Joint Mobility- about 20 minutes
Technique- Overhead Squats
Circuit- all 20 reps- pick a weight you can comfortably do this with
DARC Swings
Double Clean and Press
BOSU Mountain Climbers
Renegade Rows
BOSU Squat touchdowns
Double Snatches
Double KB Single Leg Deadlifts
BOSU Reverse Hyperextensions
Perform Circuit 3 to 4 times with 30 seconds to 1 minute rest between [...]
Posted on
September 13th, 2006
Designed by Sarah Lurie, RKC
Warmup on BOSU
Windmills 5 each side, 3 sets
Circuit for time- 30 seconds with 30 seconds rest in between exercises
Two arm swing
Burpee/Deck Squat
Double Snatches
Bottoms up Cleans
Tactical Lunges
Alternating Swings
Step Ups on 28 inch plyo box
Renegade Rows
Box Pistols with small medicine ball or light kettlebell
Do full pistols with challenging weight KB if you are [...]
Posted on
September 6th, 2006
Designed By Brett Jones, RKC Sr.
Warm Up with JM and 2 1/2 minutes of alternating arms Windmills and Turkish Get Ups
Circuit
Tabata Protocols- 20 seconds on 10 seconds off
Right Arm Snatch
Burpee
Left Arm Snatch
Burpee
Repeat this sequence twice
Front Squat with one kettlebell by the horns
Jump Squats
Repeat this sequence four times
Push Ups
Single arm/single leg row Left
Push Ups
Single arm/single leg [...]
Posted on
September 6th, 2006
Designed By Brett Jones, RKC Sr.
Warm Up with Joint Mobility
Circuit for time- 30 seconds with 30 seconds rest
2 Arm Swing
Push Ups
Russian Twists
2 Kettlebell Front Squat
Anchored Negative Crunch
Seasaw Press
Complete two to three circuits
Cool Down/Stretch
Posted on
September 6th, 2006
Designed by Brett Jones, RKC Sr.
Warm Up with JM
Circuit for Time- 30 seconds on with 30 seconds rest
Renegade Lunge
Snap Ups
Alternating Swings
Military Press
Renegade Row
Front Squat
Complete 3 rounds
Cool Down/Stretch
