Posted on November 19th, 2006
Designed by Sarah Lurie, RKC
Warm Up with KB – Farmers Walk, Rack Walk, Waiters Walk, Farmers Jog- about 3 to 5 minutes worth
Dragon Twist x 12 x 3 sets
Front Squat/Snatch combo L/R x 5 reps x 3 sets
30 Second hops over KB x 3 sets
Swing Practice:
2 arms
Single Arm L/R
DARC
Hop
all for 20 seconds with 10 seconds [...]
Posted on November 19th, 2006
Designed by Sarah Lurie, RKC
Warmup with TGU and WM combo L/R x 5
Circuit for time- 30 seconds with 30 seconds rest in between each exercise
Plyo box squat jumps
Single Leg DL L/R
Bicep curls with towel as handle for KB
2 Arm Swing
Alternating Snatches
1 Arm Row L/R
Body weight Duck Walk
Complete circuit 3 times
Cool Down and Stretch
Posted on November 19th, 2006
Designed By Sarah Lurie, RKC
Warm Up with BOSU and 20 2 arm swings and 10 snatches each side
Seasaw Presses 12 reps total
superset with
Renegade Rows 10 alternating x 4 sets
Chest Press x 10
superset with
Push Ups x 10 x 3 sets
Dragon Twists x 10 x 3 sets
Snatch set- 4 minutes- switch as many times as needed, but [...]
Posted on November 19th, 2006
Designed by Sarah Lurie, RKC
Warm up with JM and 10 snatches L/R
Sqaut to push press on bosu 10 L/R x 4 sets
Clean and lunge 5 L/R x 3 sets
Heavy Swings 10 reps x 5 sets (10 seconds rest in between)
TGU 5 L/R x 1 set
Lying Overhead Crunches x 10 x 3 sets
Cool Down and Stretch
Posted on November 8th, 2006
Designed By Sarah Lurie, RKC
Warm Up with JM
Hindu Pushups x 10 for 3 sets total
Circuit
2 kettlebell burpee/Renegade Row/Clean/Press combo x 5
Repeat for 3 sets
2 Kettllebell Floor Presses x 10
Superset with 1 kettlebelll bicep curls x 10
Repeat superset 3 to 4 times
Over the kettlebell hops for 30 seconds superset with
Snatches L/R x 10
Repeat 2 to 4 [...]
Posted on November 8th, 2006
Designed by Sarah Lurie, RKC
Warm Up with 2 KB Windmills L/R x 5 – 2 sets
Hindu Pushups 10 – 2 sets
Circuit
8 – 2 Kettlebell Front Squats supersetted with
8- 2 Kettlebell Suitcase Deadlifts
Repeat for 4 sets total
Punch Up Sit Ups L/R x 5, 4, 3, 2, 1
Over the kettlebell hops for time (30 seconds) supersetted with
Snatches [...]
