Posted on March 30th, 2010
Warm Up – Single Leg Deadlifts – 3 sets of 5 reps.
Circuit:
Alternating Swings
2 KB Military Press
Clean & Lunge Combo R
Clean & Lunge Combo L
Snatches (Dead style) R
Snatches (Dead style) L
Russian Twists
2 KB Front Squat
Circuit is designed for time 30 seconds on 20 seconds rest for 3 rounds. Enjoy!
Posted on March 23rd, 2010
Designed by Sarah Lurie, RKC.
Joint Mobility
Warmup-Kettlebell warm up
Circuit (Person A person B Ladder Drills)
Swings 10-20-30
Sea Saw Presses 6-8-10
Renegade Lunges 8-10-12
Push ups 6-8-10
Ab Crusher V-up Combo 10-15-20
Snatch to Windmills 3-4-5
Stretch
Posted on March 17th, 2010
Designed by Sarah Lurie, RKC
Bosu Warm Up/Joint Mobility
Circuit for Time – 30 seconds with 30 seconds rest in between exercises
Swings (2 handed)
Renegade Lunges
Pushups – Various forms each round
Alternating Swings
Suit Case Dead Lift
Sea Saw Presses
Posted on March 11th, 2010
Designed by Sarah Lurie, RKC
Warm Up with JM
Ladder Drills
Punch up sit ups- 2, 3, 4 L/R
Seasaw Press- 6, 8, 10
Push Ups- 6, 8, 10
Front Squat- 6, 8, 10
Alternating Swings- 10, 20, 30
Cool Down/Stretch
Posted on March 9th, 2010
Designed by Sarah Lurie, RKC
Warm Up with various kettlebell drills- around the body pass, hot potatoe, etc.
Circuit for time- 30 seconds with 30 seconds rest
Side hopping swing alternating
Suitcase DL
Kneeling Military Press L
Suitcase DL
Kneeling Military Press R
Renegade Row
Side step swing L
Renegade Row
Side step swing R
Push Ups
Plank hold
x 3 circuits
Cool Down /Stretch
Posted on March 2nd, 2010
Designed by Sarah Lurie, RKC
Warm Up with 5 minutes of TGU’s L/R
Circuit for time – 40 seconds with 20 seconds rest
Snatch L x 5
Windsprint about 25 feet
Snatch R x 5
Windsprint about 25 feet
Inverted Rows
Single Leg DL L
Swing
Single Leg DL R
Swing
Front Squat
x 3 circuits
Cool down and stretch
