Posted on July 31st, 2008
Designed by Mike Lucas, RKC
Warm Up- Snatch to windmill 4,3,2
Circuit
Clean – Squat – & Press Combo 2 KB
One Arm Bridge-Chest Press R
One Arm Bridge-Chest Press L
Alternating Swings
Bosu Back Extensions
X 2
Right Arm Swing
Renegade Rows
Left Arm Swing
Bosu V-ups
Two Arm Swing
3 Point Ab Crusher
X 2
Finish with Bear Crawl Relay
Stretch
Circuit is for time 30 seconds on 20 [...]
Posted on July 29th, 2008
Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups 4 each side
Swing Chain (Light, Medium, Heavy) – Modify if necessary 10 X 10 X 10 and back 10 X 10 X 10
Seated Rows 2 KB 8 reps
Burpee to clean and press combo 2KB 6 Reps
Bosu Chest Press 2 KB 8 reps
X 3 [...]
Posted on July 29th, 2008
Designed by David Butler, RKC
Warm Up:
Halo’s,Slingshots,Figure 8, Around the leg pass,
Stations:
2KB Clean & Press
Burpees
Seated press L
V-up to Halo
Seated press R
2KB squats
Rope
Jump Rope
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 July 29th, 2008
Designed by David Butler, RKC
Warm up:
Burpee ladder
Circuit:
2KB Press
Deck squat
Two hand swings
Hindu squats
2KB Swings
Vertical leaps
Mt. Climbers
2KB squats
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 July 24th, 2008
Designed by Mike Lucas, RKC
Warm Up
Punch Up Sit Ups 4 each side, 3 each side, 2 each side / 7 Ups
Circuit
Alternating Floor Press 2 KB
Clean & High Pull Combo R
Seated Overhead Press 2 KB
Clean & High Pull Combo R
Alternating Swing
Front Squat 2 KB
X 2
Single Leg Dead Lift (Weight or no weight) 5 Right and [...]
Posted on July 22nd, 2008
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Up to Windmills 4 each side and 3 sets of 10 front squats each side
Circuit is:
Right Arm Clean & Press
Push Ups
Left Arm Clean & Press
Bosu Pulses with 2 KB
Alternating Swings
Bosu Russian Twists
Lunge to Halo Combo
X 2
Swings
Planks
Right Snatch
Plank R leg up
Left Snatch
Plank L Leg Up
X 2
Stretch Bands or Body [...]
Posted on July 21st, 2008
Designed by Os Aponte, RKC
Warm up:
Leg swings
TGU X 3
Windmills X 3
Circuit:
Swings X 20
Tactical lunge X 10
Pushups X 5,10,15
One leg deadlift
Double cleans
Renegade rows
Jump lunge
Suitcase deadlift
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off and reps.
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on July 21st, 2008
Designed by Os Aponte, RKC
Warm up:
Gymnastic drills
Halo/slingshots
Circuit:
Two hand swing X 20
Clean & press X 5 (R&L)
Suitcase deadlift X 10
Clean & press X 5 (R&L)
————————-
2KB clean & press
Bear crawls
————————-
Seated press X 5 (R&L)
V02 Max test.
Circuit is designed for reps. First two sections are repeated twice. Last section is done one time.
Follow along instantly with these [...]
Posted on July 21st, 2008
Designed by Os Aponte, RKC
Warm up:
Gymnastic drills
Balance drills
Circuit:
Decksquat
Push and reach
Swings
Alt. press
Squat/slingshot
BOSU hyper ext.
Supine bike
Double cleans
Farmers walk (1 lap)
Bear walk (no bells)
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 July 16th, 2008
Designed by David Butler, RKC
Warm up:
BOSU warm up
Circuit:
Bent press L
2 hand swing
Bent press R
Alternating Swings
Renegade row
Alternating snatch
2KB clean and jerk
Circuit was 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.
