Posted on
January 6th, 2009
Designed by Mike Lucas, RKC
Warm Up – Windmills 4,3,2
Circuit:
Swings 2 Handed
Clean & Press Right Side
Clean & Press Left Side
Renegade Lunges
Seated Rows
Alternating Swings
Planks 1 min
Push Ups
X 3 rounds
Secret Service Snatch Test for 5 mins to end class (Paced by instructor)
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell [...]
Posted on
January 2nd, 2009
Designed by Os Aponte
Warm Up-Joint Mobility-Body Weight Drills-Turkish Get Ups
One Leg Deadlift X 5 R and L
One Arm Rows X 15 R and L
Alternating Swings X 20
Two Handed Swings X 10
Clean and Press X 5 R and L
Figure 8 to a hold X 10 R and L
Circuit is designed for 3 rounds.
Swings R into L [...]
Posted on
January 2nd, 2009
Designed by Mike Lucas, RKC (Once and for all class)
Warm Up-Snatches and Windmills
Circuit:
Swing Combo (All combined R, L, 2 Handed, Alt)
Bosu Chest Presses
Partner Tire Passes
Renegade Rows 2 KB
2 KB Military Presses
Bosu Planks
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
Stretch
Follow along instantly with these and other kettlebell workouts with our new [...]
Posted on
January 2nd, 2009
Designed by Mike Lucas, RKC
Warm Up-Snatches 10 per arm 3 times with rest between reps
Circuit:
Alternating Swings 15
Clean & Press to OH Squat 6
Clean & Press to OH Squat 6
Alternating Floor Press 10
Push Up to Renegade Row Combo 5
Bosu Ice Skaters 15
300 Floor Sweepers 10
Stretch
Circuit is for reps-3 rounds
Follow along instantly with these and other [...]
Posted on
January 2nd, 2009
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups 3 each side & Alternating 2 KB Press
Circuit: Ladder
Swings 25-20-15
Double KB Military Press 10-8-6
Ab Crusher Jack Knife Combo 14-12-10
Snatches R 10 L 10 R 8 L 8 R 6 L 6 (10-8-6)
Renegade Row 12-10-8
Clean & Lunge R 10 L 10 R 8 L 8 R 6 L [...]
Posted on
January 2nd, 2009
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups 5 each side
Station Circuit
Renegade lunge to deck squat to halo
Bosu Hops
Small tire vertical sideway jumps (In and out of tire left to right)
Swings 2 handed
Right Arm Snatch
Left Arm Snatch
Overheard Heavy Medball throw into tire flip for first round. Burpee to tire flip second round. Regular tire flip [...]
Posted on
January 2nd, 2009
Designed by Os Aponte, RKC
Warm Up-Walking Swings
Circuit:
Heavy Swings -2 handed 10 reps
Right Arm Press 10 reps
Left Arm Press 10 reps
Bosu Chest Press 2 KB
Right Arm Row 10 reps
Left Arm Row 10 reps
Front Squat 10 reps
After 3 rounds- 60 snatches. 30 per arm. Trade hands after 20 reps per arm without setting it down till [...]
