Posted on March 20th, 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 March 20th, 2007
Designed by Sarah Lurie, RKC
Warm Up with various kettlebell drills- around the body pass, hot potatoe, etc.
Circuit for time- 30 seconds with 30 seconds rest
Side hopping swing alternating
Suitcase DL
Kneeling Military Press L
Suitcase DL
Kneeling Military Press R
Renegade Row
Side step swing L
Renegade Row
Side step swing R
Push Ups
Plank hold
x 3 circuits
Cool Down /Stretch
Posted on March 20th, 2007
Designed by Sarah Lurie, RKC
Warm Up with 5 minutes of TGU’s L/R
Circuit for time – 40 seconds with 20 seconds rest
Snatch L x 5
Windsprint about 25 feet
Snatch R x 5
Windsprint about 25 feet
Inverted Rows
Single Leg DL L
Swing
Single Leg DL R
Swing
Front Squat
x 3 circuits
Cool down and stretch
