Posted on February 24th, 2007
Warm up and Technique work- Sideward Swing
Circuit for Time 30 seconds with 30 seconds rest- Complete 3 sets
This circuit was designed by Steve Maxwell RKC Senior and found on his website www.maxercise.com
Double Snatches
Double Clean to Push Press
Double Front Squat to Push Press
Double Clean to Front Squat to Push Press
Renegade Rows
After you complete the circuit three [...]
Posted on February 24th, 2007
Designed by Sarah Lurie, RKC
Warm Up Snatch Technique and BOSU work
Circuit for Time- 30 seconds with 30 seconds rest in between sets
Deck Squats
Double Clean Squat Press
Farmer’s Carry about 100 feet
Heavy two arm Swings
Cheat Curls
Tactical Lunge- alternating
Renegade Rows with Push Up in between reps
Cool Down
Stretch
Posted on February 24th, 2007
Designed by Sarah Lurie, RKC
Warm up with 5 minutes of TGU L/R
Circuit for reps
Squat to Kick L/R x 5
Squat/Press and stand up to overhead squat L/R x 5
High Pull/Snatch combo L/R x 5
Pistols or single leg deadlift L/R x 5
Repeat circuit 3 to 4 times
Cool Down/Stretch
Posted on February 24th, 2007
Desgined by Sarah Lurie, RKC
Warm Up with Windmills L/R 5, 4, 3, 2, 1
Ciircuit for time (2 kb’s)
Clean
Swing
Snatch
Clean/Swing/Snatch
Repeat for 2 sets
Renegade Row
Yoga Pumps
2 Arm Swing
Repeat for 2 sets
Double Clean
Seasaw Press
Double Clean/Seasaw Press
Repeat for 2 sets
Cool Down/Stretch
Posted on February 13th, 2007
Designed By Sarah Lurie, RKC
Warm Up with Joint Mobility and perform 4 Turkish Get Up’s each side
Alternating Heavy Swings- 20 reps
Circuit
4 sets
Figure 8 Snatches- 8 reps total
Superset- for a total of 4 sets
1 Arm Rows and Roundhouse Lunges- 8 reps each side- L/R
Bodyweight Jump Squats- 3 sets of 10 with 10 seconds rest between sets
Ab [...]
Posted on February 13th, 2007
Designed by Sarah Lurie, RKC
Warm Up and Technique work
Circuit for time- 30 seconds with 30 seconds rest between exercises
Sideward Swing Left, Right
Renegade Row
Alternating Presses
Burpee to Deck Squat
Hops
Step Ups on 28 inch plyo with two kettlebells
Heavy Medicine Ball Squats
Burpee to Double Clean
5 Get Up Sit Ups each side
Stretch
Posted on February 13th, 2007
Happy Valentine’s Day!
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 [...]
Posted on February 13th, 2007
Designed by Sarah Lurie, RKC
Warm Up with Windmills L/R x 5
10 – 2 arm swings
Circuit for Reps
Squat with a kick L/R x 5
Squat/Sots Press/Overhead Squat L/R x 5
(If you can’t do a Sots Press or Overhead sqaut- make this a squat to push press)
High Pull/Snatch combo L/R x 5
Pistols L/R x 5
(If you can’t do [...]
Posted on February 13th, 2007
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 February 13th, 2007
Designed by Mike Lucas, RKC
Bosu Warm Up/Joint Mobility
Circuit for Time- 30 seconds with 30 seconds rest in between exercises
Swings (2 handed)
Renegade Lunges
Pushups –Various forms each round
Alternating Swings
Suit Case Dead Lift
Sea Saw Presses
Anchored Kettlebell crunches
Stretch
