Posted on July 16th, 2008
Designed by David Butler, RKC
Warm up:
BOSU pushups
Frog jumps
Circuit:
Alternating press
Renegade Row
2KB clean and press
Bent row
Alternating Snatch
2KB squats
2KB lunges
Situps
Circuit is designed for 3 rounds 30 seconds on 20 seconds off.
Posted on July 15th, 2008
Designed by David Butler, RKC
Warm up:
Jerk practice for 3 min
Circuit:
Alt clean and jerk
DKB lunges
Alt clean and jerk
Swing R
Alt clean and jerk
Swing L
Alt clean and jerk
Renegade lunge
Alt clean and jerk
Deck squat
Circuit is designed for 3 rounds. 30 seconds on(except alt clean and jerks: 1 min each) 20 seconds off
Follow along instantly with these and other kettlebell [...]
Posted on July 14th, 2008
Designed by Mike Lucas, RKC
Warmup:
Assisted Pistols
Body weight squats
Split jumps
Circuit:
Sea saw press
Side stepping swings
2KB farmers lunge
Swing with a hop
Clean to sots OH press R
Clean to sots OH press L
Alternating 2 KB cleans
Heavy Sumo Deadlift 2KB
Clean to modified lunge R and L
Punchup sit ups or seven ups 3 sets of 10 in each direction.
Circuit is designed for [...]
Posted on July 10th, 2008
Designed by Carla Cocco, RKC
Warm up:
Farmers walk/Bear crawl/Renegade lungs(walking)
Circuit:
Snatch ladders: 5,4,3,2,1,2,3,4,5, Right/Left
Plank 30 seconds
Swing ladders: light kb: 30, medium kb: 20 Heavy kb: 15 heavy: 15 Medium: 20 Light: 30
V-ups 30 seconds
Military press: 5,4,3,2,1,2,3,4,5, Right/Left
Swimmers 30 seconds
Circuit is designed for reps. 2 rounds.
Follow along instantly with these and other kettlebell workouts with our new downloadable [...]
Posted on July 9th, 2008
Warm up:
Various Lunges
Circuit:
Snatch R
Snatch L
Tire flips
Band sprints
Stability ball crunches
Pullups
Clean/Lunge R
Clean/Lunge L
Alternating swings
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 8th, 2008
Designed by Mike Lucas, RKC
Joint Mobility On Bosu
Warm Up-Bosu Abs- Weightless Russian Twists, Snap Ups, Bosu Plank Right and the Left Leg Up, Oblique Crunches on Bosu Left and Right Side-Bosu Burpees- Bosu Mountain Climbers)
Circuit:
Snatch Alternating Swing Snatch
Iron Chair (Sit and Hold with KB)
Bosu Chest Press 2 KB
Alternating Swings
Right Arm Row
Left Arm Row
X 2 [...]
Posted on July 8th, 2008
Designed by David Butler,RKC
Warm up:
Light kb
Circuit:
Bosu Lunge L
THS
Bosu Lunge R
Alternating swings
Press R
Bosu up and over
Press L
Bosu Burpee
Bent Rows
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on July 8th, 2008
Designed by David Butler, RKC
Warm up: 2kb windmill (3X5)
Circuit:
Sidestepping swings
2KB single leg deadlift L
Deck squat
2KB single leg deadlift R
Sots press L
Sots press R
Hindu 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 7th, 2008
Designed by Mike Lucas, RKC
Warm Up-Joint Mobility -Bosu
Swings
Bosu Snap Ups
Alternating Swings
Bosu Hops
Swings
Bosu Planks
3 rounds
Swings
Bosu Bicycle Kicks
Alternating Swings
Bosu V-Ups
Swings
Bosu Planks
Alternating Swings
3 rounds
Circuit was 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 July 3rd, 2008
Designed by Mike Lucas, RKC
Warm Up- 5 Mins of Turkish Get Ups 1 each arm and switch
Circuit
2 KB Swings
2 KB Clean & Press
Clean-Squat-Step into Lunge R
Clean-Squat-Step into Lunge L
2 KB Push Up to Row Combo
X 3
2 KB Front Squat
Janda Situps
V-up Russian Twist Combo w/KB
Renegade Rows
X 2 or 3
Close it out with a “Swing Chain” for [...]
