Posted on June 17th, 2008
Designed By David Butler, RKC
Warm Up Tabata Swings 5 rounds
Workout:
2 KB Clean and Jerk- 30 seconds
Snatches – alternate sides each rep- 1 minute
Bent over rows- 30 seconds
Snatches- alternate sides each rep- 1 minute
Double KB Squats- 30 seconds
Snatches- alternate sides each rep- 1 rep
2 KB Swings- 30 seconds
Snatches- alternate sides each rep- 1 rep
Complete 2 rounds
Finish [...]
Posted on June 12th, 2008
Designed by Carla Cocco, RKC
Warm up:
5 minute snatch test
Circuit:
A: Clean/lunge R
B: Jumping jacks
A: Clean/lunge L
B: V-ups
A: Hi-pull/snatch R
B: Jump rope
A: Hi-pull/snatch L
B: BOSU pushups
A: 2 hand swing
B: Figure 8 to a hold
A: Military press
B: Ball roll ups
Circuit is designed for 2 rounds. 30 seconds on 20 seconds off.
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Posted on June 10th, 2008
Designed by Carla Cocco, RKC
Warm Up
Farmers walk, arms down, bells locked out overhead
Box Step Ups
Push ups on Bosu to Mountain Climbers: 4 push ups then finish with mountain climbers
alternating snatches
tire flip
Pull ups with dyno trainer
Heavy Rope Work
Renegade Lunge under stick
kneeling sea saw presses
swing-catch-front squat
swing high pull right
swing high pull left
Bosu Wheelbarrow walks (Go around if [...]
Posted on June 5th, 2008
Designed by Mike Lucas, RKC
Warm Up-2 minutes of technique discussion for the Windmill. Then 5 Windmills each side.
Circuit:
2 KB Cleans 8 reps
2 KB Military Press 8 reps
2 KB Clean – Squat – Press 4 reps
Swings (1st set 2 handed, 2nd set alternating, 3rd set side stepping) 5 reps of each swing variation
2 KB Burpee – [...]
Posted on June 4th, 2008
Designed by Mike Lucas, RKC
Warm Up- Turkish Get Ups 3 each side
Circuit:
Swings (2 handed)
Alternating Floor Presses 2 KB
V-Up Ab Crusher Twist Combo
Bosu Hops (Jump Squats if there aren’t enough Bosu’s)
Swing – High Pull- Snatch Combo R
Swing – High Pull – Snatch Combo L
X 2 rounds 30 seconds on 20 seconds rest
Gladiator Planks
Clean & Lunge [...]
Posted on June 3rd, 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.
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Posted on June 2nd, 2008
Designed by Jesus Gaitain, RKC
Warm Up-Turkish Get Ups 1 each side for 3 minutes.
Circuit:
Snatches L
2 KB Front Squat
Snatches R
2 KB Front Squat
Alternating Military Press
Alternating Swings
Ab Crushers
X 2 30 seconds on 15 seconds off.
Finish with snatches 10,9,8,7,6,5,4,3,2,1 (Switch arms each time after total number of reps ; Example: 10 left then 10 right, then 9 left, [...]
Posted on June 2nd, 2008
Designed by Mike Lucas, RKC (8:30 a.m. 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.
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