Posted on May 30th, 2008
Designed by Mike Lucas, RKC
Warm Up- Turkish Get Ups 3 each side and Bosu Ab Snap Ups. (20 snap ups)
Circuit
Swings
Snatch-Swing-Snatch Combo (Left arm snatch then swing to switch hands then right arm snatch)
Gladiator Planks
Swing-High Pull- Snatch R
Clean to lunge combo
Swing-High Pull-Snatch L
Dragon Twist to Halo
Bosu Speedskaters
End with burpee to broad jumps (length of room and [...]
Posted on May 29th, 2008
Designed by Jesus Gaitan, RKC
Warm Up
2 Handed Swings 7
One Arm Swings Left and Right 7
Snatches Left and Right 5
3 rounds without setting the bell down.
Circuit:
2 KB clean and Press
2 KB bent over rows
2 KB cleans
2 KB lunges
2 KB Swings
KB Hack Squat
2 KB Floor Press
KB Towel Curls
Circuit is for time 30 seconds on 15 seconds rest [...]
Posted on May 29th, 2008
Designed by Jesus Gaitan
Warm Up-Body Weight (Hindu Squats & Joint mobility)
Jump Rope
Alternating Swings
Jump Rope
Alternating Snatches
Jump Rope
2 KB Squat to Press
Jump Rope
2 KB Jerk
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
Be sure to check out our new instant downloadable kettlebell workouts at http://www.ironcorekettlebells.com/p_download.html
For a direct link to our downloadable workouts, click [...]
Posted on May 29th, 2008
Designed by Mike Lucas, RKC
Warm Up 5 Windmills left and right side.
2 Handed Swings
Poision Drill (Burpees,Split Jumps, or Squat Jumps)
Alterating Sea Saw Presses
Poison
Renegade Lunge
Poison
Reverse Crunch with KB
Poison
Snatches Left into Right
Stretch
Circuit is designed for 3 rounds. Timed 25 to 30 seconds on with 20 to 25 seconds rest.
Be sure to check out our new instant downloadable [...]
Posted on May 29th, 2008
Designed by Mike Lucas, RKC
Warm Up (Body Weight Drills) Suicide Burpees, Split Jumps, and Jumping Jacks.
Circuit:
2 Handed Swings
Clean & Press Right
Clean & Press Left
Right One Arm Rows
Left One Arm Rows
Seat Front Squat Hold wiht KB
Alternating Swings
Stretch with bands
Circuit was 3 rounds with for 30 seconds on and 20 seconds off for rest between sets.
Be sure [...]
Posted on May 29th, 2008
Designed by Mike Lucas, RKC
Warm Up – Turkish Getups x 3 each side and Bosu body weight drills
Circuit
2 Handed Swings
Snatches Left Arm
Snatches Right Arm
Bent over rows
Alternating floor presses
Split jump body weight drill
V-ups
Stretch with bands
Circuit was for time 30 seconds on 20 to 30 seconds rest.
3 rounds for circuit.
Be sure to check out our new instant [...]
Posted on May 23rd, 2008
Designed by David Butler, RKC
Warm up:
Front back go’s
Circuit:
Alt. press
2KB squat
2KB clean & press
2KB squat
Renegade rows
2KB squats
Bent row
Two hand swing
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Be sure to check out our new instant downloadable kettlebell workouts at http://www.ironcorekettlebells.com/p_download.html
For a direct link to our downloadable workouts, click on the link on our [...]
Posted on May 23rd, 2008
Designed by David Butler, RKC
Warm up:
Halo
Sling shots
Figure 8
Circuit:
Jumping jacks
2KB Clean & press
Jumping jacks
2KB Snatch
Jumping jacks
2KB swings
Jumping jacks
Pushups
Jumping jacks
2KB squats
Circuit is designed for 2 rounds. 30 seconds on 15 seconds off. (Jumping jacks 1 Minuet)
Posted on May 21st, 2008
Designed by Jesus Gaitan, RKC
Warm up:
Two hand swings/Hindu squats
Circuit:
Two hand swing
DKB clean/squat/press
Two hand swing
DKB clean/squat/press
Snatch L/R
DKB squat
Alt. swings
————————
4 min snatch test
Circuit is designed for 2 1/2 rounds. 30 seconds on 12 seconds off.
Posted on May 20th, 2008
Designed by David Butler, RKC
Warm up:
Body weight
Circuit:
BOSU lunge L
Two hand swings
BOSU lunge R
Alt swings
Press R
BOSU up and over
Press L
BOSU burpee
Bent row
Circuit is designed for 3 rounds. 30 seconds on 20 second off.
