Posted on April 22nd, 2007
Joint Mobility warm-up
Turkish-Get-Up into Windmill 5 sets of 2 reps each side
Circuit
Heavy Medicine Ball Clean to Press
Dynamic Renegade Lunge
2 arm Swing
2 Kettlebell Front Squat
2 Kettlebell See Saw Press
30 seconds on/20 seconds rest
Completed the circuit 4 times
50 russian twists
Stretch
Posted on April 22nd, 2007
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 rest between [...]
Posted on April 22nd, 2007
Designed by Sarah Lurie, RKC
Warm Up with Joint Mobility and 2 sets of 4 TGU’s each side
Circuit for time:
Alternating side stepping swings
Double Snatches
One legged lunges on 28 inch plyo with 12 kg or higher weight KB
Bear Crawl
Jog in place as fast as you can on BOSU
Double Clean to Press
Jump Squat on BOSU
Complete 4 rounds
ABS: 5 [...]
Posted on April 22nd, 2007
Designed By Sarah Lurie, RKC
Warm Up and Technique work- Windmills
Four complete circuits. All done for 30 seconds with 30 seconds rest in between exercises
DARC or Alternating Swing
Double Clean, Swing, Snatch
BOSU Mountain Climbers
Double KB Dragon Twists
Medicine Ball Carries- pace as a brisk jog (30 seconds is about 5 “times” with each “time” being 30 feet)
Alternating Presses
Renegade [...]
Posted on April 3rd, 2007
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. 20 seconds [...]
Posted on April 3rd, 2007
Designed By Sarah Lurie, RKC
Warm Up with JM and BOSU
Circuit for time- 30 seconds on with 20 seconds rest in between
Box Pistols L/R
Kneeling Press L/R
2 Arm Swing
Push Up
Lying Chest Press
Renegade Rows
Clean/Swing/Snatch
Repeat 3 times
Cool Down and Stretch
Posted on April 3rd, 2007
Designed By Sarah Lurie, RKC
Warm Up with 5 minutes of TGU- switch sides each rep
Circuit for reps
5 Clean and Squat L
20 two arm swings
5 Clean and Squat R
20 two arm swings
5 Clean and Press L
10 Alt. Swings
5 Clean and Press R
10 Alt. Swings
5 Clean/Squat/Press L
10 Left arm swings
6 1-arm rows L
5 Clean/Squat/Press R
10 Right arm [...]
