Posted on January 30th, 2007
Designed by Sarah Lurie, RKC
Warm Up with Yoga pumps and TGU (4 L/R)
Circuit for time- 30 seconds with 30 seconds rest in between exercises
Alternating Snatch
Burpee/Clean/Squat Combo
Side Stepping Swing
Renegade Row
Yoga Pumps
Repeat for 3 sets
Cool Down
Stretch
Posted on January 25th, 2007
Designed By Sarah Lurie, RKC
Warm Up with Yoga Stretches and Walking Windmills L/R
Circuit for time- 30 seconds with 30 seconds rest between each station
High Pull Squat
1 Leg squat on 28 inch plyo box (5 L/R)
Swings with hop
Snatch/burpee combo
Seated Press
Renegade Lunge
Push Ups on BOSU
Complete the circuit 3 times
Cool Down
Stretch
Posted on January 25th, 2007
Designed by Sarah Lurie, RKC
I used a 24 kg for this workout- but use a weight that is very challenging but safe
Warm Up with heavy TGU’s and Windmills (1 sets of 2 to 3 each side)
15 two handed swings
6 sets of 6 each side
Superset
Front Squat with a two step duck walk at the bottom
One legged [...]
Posted on January 25th, 2007
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility warm up
Turkish Get Up 3 sets 3 reps
Tambata warm up – 20 seconds on/ 10 seconds off
2arm swing/ Squat/R swing/ Push-up/ L swing/ Squat/ Burpee/ Burpee
2 KB work – thirty seconds on/ 30 sec rest
Cleans
Alt Press
Alt Row
Front Squat
Alternating Leg – Single Leg Deadlift
Cleans
went through the series x [...]
Posted on January 17th, 2007
Designed by Sarah Lurie, RKC
Warm Up with JM and Windmill/Snatch combo 5, 4, 3 L/R
Circuit for time- 30 seconds with 30 seconds rest in between exercises
Double Swing (2 KB’s)
Double Snatch
Double Clean
Double Swing/Snatch/Clean
x 3 sets
2 KB Single Leg Deadlift x 6 L/R
superset with
1 arm rows x 6 L/R
x 3 sets
Ab circuit
Russian Twist
KB AB crushers
1 legged Plank [...]
Posted on January 16th, 2007
Designed By Lou McGovern, RKC
JM and BOSU warmup
Punch up sit ups 4, 3,2, 1
Circuit for time- 30 seconds with 30 seconds rest in between exercises
2 KB Front Squats
Renegade Row
Jump Squat
Seasaw Press
KB Plank
Swings
Complete 3 rounds
Cool Down and Stretch
Posted on January 13th, 2007
Designed by Sarah Lurie, RKC
Warm Up with various KB drills
Ladder Circuit
Swings, 10, 20, 30
Sumo Deadlift 5, 10, 15
Clean and Press 5, 10, 15 L/R
Snatch and Renegade Lunge superset 5, 10, 15 (L/R on the snatches)
(For example: Perform 5 Snatches L/R then 5 Renegade Lunges)
Cool Down
Stretch
Posted on January 11th, 2007
Desgined by Sarah Lurie, RKC
Warm Up with JM and Deck Squats (x 10)
Circuit for time- 30 seconds with 30 seconds rest
Sots Press L
Dragon Twist
Sots Press R
Swing L
1 Arm Row R
Swing R
1 Arm Row L
Medicine Ball Clean
Knee Ups
Alternating Snatches
Perform the circuit 3 times
Cool Down and Stretch
Posted on January 6th, 2007
Designed by Sarah Lurie, RKC
Warm Up with JM
Ab circuit- 30 seconds with no rest
Deck Squats
Ab Crushers
Russian Twists
Repeat for 2 sets
Circuit for time- 30 seconds with 30 seconds rest in between exercises
1 Arm Swing L
Bottoms Up clean and press L
1 Arm Swing R
Bottoms Up clean and press R
1 Arm Row L
1 Arm Snatch R
1 Arm Row [...]
Posted on January 3rd, 2007
Designed by Lou McGovern, RKC
Warm Up with JM and TGU/Windmill Combo 3,2,1 each side
Circuit for time- 30 seconds on with 30 seconds rest
2 KB Front Squat
2 KB Alternating Snatch
2 KB Floor Press
2 KB Alternating Snatch
Renegade Row
2 KB Alternating Cleans
Repeat Circuit 3 times
Cool Down and Stretch
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