Posted on October 30th, 2006
Designed by Sarah Lurie, RKC
Warm Up with JM
2 Kettlebell Windmills 5 L/R x 2
Circuit for Reps
Renegade Lunges x 10
2 Kettlebell stationary lunges (alternate legs) x 10
This is a superset. Perform 4 sets
2 Kettlebell Suitcase Deadlift x 8
2 Arm Swings x 10
Perform 3 sets
Bottoms Up Clean L/R x 8
Perform 2 sets
3 sets of swings. [...]
Posted on October 25th, 2006
Designed by Sarah Lurie, RKC
Warm Up with around the body drills with kettlebell
Practice weighted kossack, bottoms up clean and bottoms up press
Circuit for time- 30 seconds with 30 seconds in between exercises
Complete circuit 2 to 3 times
Weighted Kossack
Snatch Left
Snatch Right
Box Squat
Bottoms up Clean Left
Bottoms up Clean Right
Bottoms up Press Left
Bottoms up Press Right
Swing Left
Swing Right
1 [...]
Posted on October 25th, 2006
Designed by Sarah Lurie, RKC
Warm Up with jog, high knees, and various
5 minutes of TGU- switch sides each rep
Circuit
Two Kettlebell Front Squats x 8
10 2 arm Swings
Repeat for 4 sets
Overhead Squats L/R x 5
10 2 Arm Swings
Repeat for 3 sets
2 minutes of various swing combinations without putting kettlebell down
Cool Down and Stretch
Posted on October 18th, 2006
Designed by Sarah Lurie, RKC
Warm Up with Yoga stretches
Walking Windmills L/R x 8
Walking Swing 2 arm x 12 (steps)
Lateral Walking Swing 2 arm x 12 (steps)
(repeat for 4 sets)
Circuit
2 Kettlebell Burpee/Renegade Row/Double Clean/Front Squat combo x 5
Repeat for 4 sets
Snatches L/R 10 reps
1 set only
Cool Down and Stretch
Posted on October 16th, 2006
Designed by Delaine Ross, RKC
Warm up with JM
3 TGU/WM L/R x 2
Circuit for time (30 seconds with 30 seconds rest in between)
Plyo sit-up
Renegade lunge under limbo stick
swings (1st time rt arm, 2nd time left arm, 3rd time 2 arm)
plank (1st rt foot off ground, 2nd time left foot off ground, 3rd time both feet on [...]
Posted on October 12th, 2006
Designed by Sarah Lurie, RKC
Warm Up with Farmers Walk, Halos, Around the Body and Figure 8 (about 5 minutes)
Windmill L/R x 5
Circuit
One leg squat on 24 inch plyo L/R x 5
Two arm swings x 10
Pass the ball V-ups x 10
Left Arm Snatch x 10
Right Arm Snatch x 10
Alternating Renegade Rows x 10
Repeat circuit 3 to [...]
Posted on October 12th, 2006
Designed by Sarah Lurie, RKC
Warm up with Yoga stretches
Punch Up sit ups L/R 5, 4, 3, 2
Circuit
Two Kettlebell Cleans x 12
One kettlebell bicep curls with towel x 12
Repeat 3 times total
Two Kettlebell Clean and Press x 10
Alternating Renegade Rows x 10
Repeat this 3 times total
Timed endurance supersets – 30 seconds for each with only 5 [...]
Posted on October 5th, 2006
Designed by Mike Lucas, RKC
Joint Mobility Warm Up/Bosu Mile (bear crawl, hops, run through, frog jumps)
4 times through the mile.
Alternating Swings
Bosu Boxer Crunches
Right Arm Snatch
Bosu Mountain Climbers
Left Arm Snatch
Split Jumps
Sea Saw Presses
Bosu Pushups
Renegade Rows
Planks regular, side planks left, side planks right
Circuit is for time 30 seconds on 20 to 30 seconds rest.
Repeat 3 times
Posted on October 5th, 2006
Designed by Delaine Ross, RKC
Bosu Mile warmup
two arm swings
pushups with feet (or knees) on the Bosu
military press
up and overs
dragon twist
snap ups
renegade row
mountain climbers
suitcase dead lift
back extension on bosu
(30 secs on 30 secs off)
Repeat circuit 3 to 4 times.
Stretch
