Posted on January 26th, 2009
Designed by Dee Hayes, RKC
Warm Up – Z-Health Mobility
Circuit:
THS
Bosu Medball Throws on Wall
Medball Clean & Squat & Toss
Pull Ups
2 KB Alternating Press
Bosu Up and Overs
Body Bar Ab Floor Sweepers
Stretch
Circuit is designed for time 30 seconds on 10 seconds rest for 3 rounds.
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Posted on January 26th, 2009
Designed by Dee Hayes, RKC
Warm Up- Z-Health Mobility Movements
Circuit:
THS Squat 10 reps
2 KB Press – Bent Over Rows 10 reps
Bosu Chest Press – Towel Curls 10 reps
Snatches R 10 reps
Snatches L 10 reps
Single Leg Dead Lifts 10 reps
5 mins abs
Stretch – Circuit 5 sets of 10 reps for each round.
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Posted on January 20th, 2009
Designed by Mike Lucas, RKC
Warm Up – Windmills 5 each side
Circuit:
Swings (2 handed) 20 reps
Right Front Squat 6 reps
Alternating Swings 20 reps
Left Front Squat 6 reps
Renegade Rows 10 reps
V-Ups 15 reps
Farmers Walks Room Distance (Follow Instructor)
Right Arm Clean & Press 6 reps
Left Arm Clean & Press 6 reps
Close out with Bear Crawls to [...]
Posted on January 19th, 2009
Designed by Jessie Shea, RKC
Warm Up – Halos – Sling Shots – Front to backs 20 seconds each x 2 rounds
Circuit: 30 seconds each drill with 15 to 20 seconds rest.
Swings
Push Ups
Swings
Push Ups
Jump Squats
2KB Kneeling Press
Jump Squats
2KB Kneeling Press
Suitcase Deadlift
Alternating Swings
Suitcase Deadlift
Alternating Swings
Tactical Lunge
Knee high kicks
Tactical Lunge
Knee high kicks
Dragon Twists
reverse crunch
Dragon Twists
reverse crunch
Lightning round: 20 [...]
Posted on January 19th, 2009
Designed by Carla Cocco, RKC
Warm Up Joint Mobility-Windmills x 5 each side
Circuit:
Swings 10 reps
Squat Jumps 15 reps
Snatches R 10 reps
Snatches L 10 reps
Double Clean & Squat 5 reps
Sea Saw Press 10 reps
Suitcase Deadlifts 10 reps
Alternating Swings 10 reps
Front Squat 10 reps
Burpees 10 reps
Stretch – Circuit is designed for 3 rounds.
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Posted on January 15th, 2009
Designed by Mike Lucas, RKC
Warm Up Joint Mobility – Suicide Sprints
Circuit:
Snatch to Overhead Squat Combo (One fluid movement) R
Snatch to Overhead Squat Combo (One fluid movement) L
Burpees
Right Front Squat
Left Front Squat
Chain Swings (Heavy – Medium – Light) 10 reps with each forward and then back. 60 swings total
Push Ups
Split Jumps
Planks
Chain Swings (Heavy – Medium [...]
Posted on January 15th, 2009
Designed by Charlie Fields, RKC
Warm Up – Light Kettlebell Warm Up
10 minutes
-Sling Shots
-Figure eights (Passes between legs)
-One Arm Swing (Both Arms)
-Snatches (Both Arms)
Circuit:
Floor Press & Tricep Pullover (Left and Right)
Squat to Halo Combo
Hindu Pushups
Alternating Swings
Bodyweight Overhead Squats (Holding weighted rod)
Snatch to Lunge Combo (Left & Right)
2 mins of ab killers
Circuit is designed for time 20 [...]
Posted on January 15th, 2009
Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups 3 each side
Circuit
Military Press R 8 reps
Military Press L 8 reps
Right Arm Row 10 reps
Left Arm Row 10 reps
Bosu 2 KB Chest Press 8 reps
Snatches Left 10 reps
Snatches Right 10 reps
Front Squats 6 reps (Heavy weight)
Stretch
Circuit is designed for 3 rounds. Enjoy!
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Posted on January 12th, 2009
Designed by Charlie Fields, RKC
Warm Up – Joint Mobility – Snatch to Windmill 5 each side
Circuit:
2kb Military Press
Hindu Push Ups
2kb Swings
Jumping Jacks
2kb Rows
Hindu Squats
2kb Cleans
99 swings (3 sets of 33)
Stretch
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on January 8th, 2009
Designed by Carla Cocco, RKC
Warm Up- Joint mobility and general warm up
5 minute snatch test
Circuit:
Sumo Squats on two bosus (w/kb)
Snatch to Lunge Left
Snatch to Lunge Right
Dragon Twists
Alternating Swings
Prisoner Squats on Two Bosus (Body Weight)
Ball Roll Ups
Double Clean & Press
Ladder Hops (Agility Ladder)
30 seconds on 30 seconds rest for 3 rounds.
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