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Archive for November, 2007

Iron Core Kettlebell Class Circuit, November 7th, 2007

Posted on November 7th, 2007

Designed by Mike Lucas, RKC
Warm Up- Jog-Jump Squats-Jog-Jumping Jacks-Jog V-Ups-Jog-Split Jumps for 5 minutes
Circuit:
Gladiator Pushups
Alternating Cleans and Swings (2kb)
Bosu V-Ups
Spartan 300 floor sweepers
Altenating Swings
Renegade Row into Kettlebell Plank Combo left leg up then right leg up
Snatches left into right without setting the bell down
Renegade Lunge into Halo
Circuit was timed 25 seconds on 20 seconds rest [...]

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Iron Core Kettlebell Class Circuit, November 6th, 2007

Posted on November 6th, 2007

Designed by Mike Lucas, RKC
Warm Up-Snatch to Windmills 5 Each Side
Circuit:
2 KB Cleans 8 reps
Swing High Pull Snatch- R 8 reps
Swing High Pull Snatch- L 8 reps
Suitcase Deadlift 8 reps
Alternating Swings 12 to 15 reps
Med Ball Tosses on Bosu (Partner Drill 10 tosses)
Stretch
Circuit is designed for 3 rounds.

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Iron Core Kettlebell Class Circuit, November 5th, 2007

Posted on November 5th, 2007

Designed by Mike Lucas, RKC
Warm up: TGU 5 each side
Swings
Sea Saw Presses
Spilt Jumps
Renegade Rows
Snatches R
Snatches L
Swing -Catch-Squat
Bosu Planks
Stretch
Circuit is for time 30 seconds on 20 seconds rest.

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