Iron Core Kettlebell Class Circuit, December 2nd 2008

Posted on November 25th, 2008

Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups 5 each side
Circuit
Right Arm Swings
Bosu Chest Press 2 KB
Left Arm Swings
2 KB Burpee to Clean Combo
Right Arm Snatches
Planks
Left Arm Snatches
Jumping Jacks
Swings 2 Handed
Front Squats 2 KB
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds. Enjoy!
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Iron Core Kettlebell Class Circuit, November 20th 2008

Posted on November 20th, 2008

Designed by Mike Lucas, RKC
Warm Up – Punch Up Sit Ups 5 Each Side and 7 ups x 10 in each direction
Circuit
Snatches R
Bosu Mountain Climbers
Snatches L
Bosu Up and Overs
Alternating Swings
Bosu Push Ups
Right Arm Clean & Press
Bosu Snap Ups
Left Arm Clean & Press
Bosu Burpee
Finish with Renegade Lunges 3 sets of 12
Circuit is for time 30 seconds [...]

Iron Core Kettlebell Class Circuit, November 18th 2008

Posted on November 18th, 2008

Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups 5 each side
Circuit
Alternating Swings
2 KB Seated Rows
Swing – Snatch Combo Right
Russian Twists
Swing – Snatch Combo Left
Ab Crushers
Gladiator Push Ups
Farmer Walking Lunges across the room 2 KB
Finish with elephant jumping jacks – Enjoy!
Circuit is designed for time 30 seconds on 20 seconds rest for 3 [...]

Iron Core Kettlebell Class Circuit, November 17th 2008

Posted on November 17th, 2008

Designed by Mike Lucas
Warm Up- Turkish Get Up
Circuit:
Swings 20 reps
2 KB Clean & Press 8 Reps (Heavy weight)
Renegade Rows 10 reps
Single Leg Deadlift Left 10 reps
Single Leg Deadlift Right 10 reps
Snatches left and right 10 reps per arm
Ab Crusher V-Up Combo 20 reps
Stretch
Circuit was designed for 3 rounds for rep counts. Enjoy!

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Iron Core Kettlebell Class Circuit, November 11th 2008

Posted on November 11th, 2008

Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups 3 each side and windmills 3 each side
Circuit:
2 KB Snatch Combo or Snatch & Clean Combo w/2kb for advanced students
Double Kettlebell Squat to Sot Press
Alternating Swings
Alternating Floor Press
2 KB Clean – Swing – High Pull (Or Clean – Swing – High Pull 5 left 5 [...]

Iron Core Kettlebell Class Circuit, November 4th 2008

Posted on November 4th, 2008

Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups for time 1 rep reach side for 5 minutes
Circuit:
Seated Rows 2 KB
Alternating Swings
Russian Twists w/kb
2 KB Front Squats
KB Front to Back Hops
Snatches R
Snatches L
Push Ups
Heavy Medium Light Swing chain 10 – 10 – 10 up 10 – 10 – 10 back 2 to 3 times
Stretch
Circuit [...]