Posted on May 16th, 2007
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 May 16th, 2007
Designed By Sarah Lurie, RKC
Warm Up with Body Weight Drills
Squats
Push Ups
Mountain Climbers
V up/ Russian Twist Combo
Circuit
Clean/Press/Windmill combo L/R x 5
20 Two Arm Swings
Hot Potatoe- 1 minute
20 Two Arm Swings
Figure 8 / Snatch combo- 1 minute- alternating sides each rep
Bent over row/Dead clean/Jerk combo L/R x 8
Dragon Twists
Repeat 2 to 3 times
Cool Down/ Stretch
Posted on May 16th, 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 May 16th, 2007
Designed by Sarah Lurie, RKC
Warm Up with JM and TGU/Windmill Combo- 5 each side
Circuit for time- 30 seconds with 30 seconds rest between exercises. Complete 3 to 4 sets.
Heavy Medicine Ball Shouldering with Squat
Double Kettlebell Clean and Press
Single arm snatches L/R
Renegade Rows
Renegade Lunge with a press (1 kettlebell)
Two Arm Swings with a Hop
Ab Circuit
Punch up [...]
