Posted on June 30th, 2008
Designed by David Butler, RKC
Warm Up:
Body weight
Circuit:
Two hand swings
Jump rope
One arm swing L
One arm swing R
Alternating press
Burpees
Renegade row
Circuit was for time 30 seconds on 20 seconds rest.
Posted on June 30th, 2008
Designed by Mike Lucas, RKC (Regular 9:30am class)
Warm Up
2KB windmills
Bosu Hops
Burpees
Sideway Bear Crawls
Swings
Planks
Medicine Ball Shouldering
Shoulder Dips
KB Front to backs
Bosu Chest Press 2KB
V-Up with Medicine Ball
2 full rounds
Snatches 3 sets of 10 reps with 30 seconds rest between each set.
Stretch with bands
Circuit was for time 30 seconds on 20 seconds rest.
Follow along instantly with these and [...]
Posted on June 30th, 2008
designed by Mike Lucas, RKC
Warm Up-Joint Mobility
5 Turkish Get Up to Windmills
Swings
Reverse Kettlebell Crunches
Alternating Swings
Push Ups
2 KB Farmers Lunge
Poison (2kb Snatch- Alternating Clean & Snatch- or Machine gun snatches)
Ab Crusher-V up- Russian Twist Combo
2 KB front Squat
Stretch
Circuit is for time 30 seconds on 25 seconds rest.
Follow along instantly with these and other kettlebell workouts with [...]
Posted on June 30th, 2008
Designed by Mike Lucas, RKC
Warm Up-Bosu Warm Up
Turkish Get Ups 1 rep each side for time.
Swings
Reverse KB Crunch
Alternating Swings
Side Planks R
Right Arm Snatches
Side Plank L
Left Arm Snatches
Push Ups
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on June 25th, 2008
Designed by Mike Lucas, RKC
Warm up:
Punch up sit ups 4,3,2 (each side)
Walking swings
Circuit:
2 hand swings
BOSU chest press
Gladiator Pushups
Alternating Cleans
2KB snatches
2KB clean&squat
Split Jumps
Renegade row/Burpee combo
Circuit is designed for 3 rounds 30 seconds on 20 seconds off.
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on June 24th, 2008
Designed By David Butler, RKC
Warm up :
Front-Back-Go’s
Circuit:
Burpees
Swing/Hi-pull/Snatch L
Swing/Hi-pull/Snatch R
————————
BOSU Up and Over
Clean/Squat/Press L
Clean/Squat/Press R
———————-
TABADA Squats
Circuit is designed for 3 rounds 30 seconds on 20 seconds off. Each section is repeated 3 times before moveing on to the next section. (TABADA – 20 seconds on 10 seconds off 5 rounds)
Posted on June 24th, 2008
Designed by David Butler, RKC
Warm up:
Body weight warm up
Circuit:
Two hand swings
Clean/Press R
Clean/Press L
———————-
Renegade Row
Clean/Squat/Press L
Clean/Squat/Press R
———————-
Snatches 5 min
Circuit is designed for 3 rounds 30 seconds on 20 seconds off. Each section is repeated 3 rounds before moveing to next section. Finnish with 5 minuet snatch test.
Follow along instantly with these and other kettlebell workouts with [...]
Posted on June 20th, 2008
Designed by Carla Cocco, RKC
Warm up:
Swings/body weight squats
Circuit:
Pushup/Suitcase deadlift
Poison
Row R
Poison
Row L
2KB renegade lunge
2 hand swing
Poison:
Swimmers
Bosu crunch
V-up to halo
Flutter kicks
Circuit is designed for 2 rounds. 30 seconds on 20 seconds off.
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on June 19th, 2008
Designed by David Butler, RKC
Warm up:
Body weight warm up
Circuit:
Renegade row
Vertical leap
2kb press
Swing R
Swing L
Towel curls
Reverse Lunges
Circuit is designed for 3 rounds 30 seconds on 20 seconds off
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on June 19th, 2008
Designed By David Butler, RKC
Warm up :
Front-Back-Go’s
Circuit:
Floor press
Clean squat press R
Clean squat press L
DKB squats
Snatch Windmill L
Snatch Windmill R
Kb pushup
Circuit is designed for 3 rounds 30 seconds on 20 seconds off.
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
