Posted on April 27th, 2010
Designed By Sarah Lurie, RKC
Yoga Warm Up and JM
2 sets of Deck squats x 10
4 sets of 2 arm Swings- 20 seconds on with 10 seconds rest
Circuit
2 kettlebell Front Squats x 8
2 kettlebell Suitcase Deadlifts x 8
2 kettlebell Good Mornings x 8
1 arm snatches x 12 L/R
Repeat circuit 4 times
Cool Down and stretch
Posted on April 20th, 2010
Designed By Sarah Lurie, RKC
Warm Up with 5 minutes of TGU- switch sides each rep
Circuit for reps
5 Clean and Squat L
20 two arm swings
5 Clean and Squat R
20 two arm swings
5 Clean and Press L
10 Alt. Swings
5 Clean and Press R
10 Alt. Swings
5 Clean/Squat/Press L
10 Left arm swings
6 1-arm rows L
5 Clean/Squat/Press R
10 Right arm [...]
Posted on April 9th, 2010
Designed by Jessie Shea, RKC
Warm up:
Swing/Squat ladder 1-5
Stations:
2 hand swing
Pistols (assisted)
Bear crawls
Kettlebell ski jumpers (over pole)
Swoop and pulse abs
Pull ups or Pushups
Step ups (on box)
Alternating presses
Finnish with 2 minutes of snatches
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
