Iron Core Blog » Iron Core’s Class Circuit

Kettlebell Workout of the Day, “Rohan”

Sarah — Wed, 26 Jan 2011 16:40:03 +0000

Rohan, by Sarah Lurie, RKC

Warm Up with:

Windmill L/R x 3

20 Alternating Kettlebell swings

x 3 sets

Workout

Pistols L/R 3, 4, 5

Snatch L/R 9, 12, 15 (16kg)

(Do one set of pistols then one set of snatches and repeat for reps)

Pistols L/R 5, 4, 3

Snatch L/R 15, 12, 9 (16kg)

Kettlebell Workout of the Day, “Ed”

Sarah — Wed, 26 Jan 2011 16:36:27 +0000

Ed, by Sarah Lurie, RKC

Warm up with:

TGU L/R x 5 (16kg)

Workout:

Front Squat x 10 (20 kg)

Sots Press L/R x 5 (12kg)

Overhead Squat L/R x 5 (16kg)

1 arm kettlebell swing to snatch combo L/R x 10 (16kg)

Tactical Lunge L/R x 20 (16kg)

x 3 sets

Finish with:

Renegade Rows L/R x 10

x 3 sets

Kettlebell Workout of the Day, “Larry”

Sarah — Thu, 20 Jan 2011 04:25:28 +0000

Larry, created by Sarah Lurie, RKC

Warm up:

TGU L/R x 3 (16kg)

Workout:

Single Leg Deadlift L/R x 10 (20 kg)

Renegade Row -alternate sides x 10 (2-16kg)

Repeat sequence 3 times with no rest in between exercises

Power Round:

Snatch Ladder

(16 kg) L/R

5, 10, 15, 20

20, 15, 10, 5

If you don’t end up falling on the floor, you need to increase the size kettlebell you are using

25 minutes with stretch

Kettlebell Workout of the Day “Charlie”

Sarah — Thu, 13 Jan 2011 14:02:28 +0000

Charlie, by Sarah Lurie, RKC

Warm up:

Clean/Press/Windmill combo (14kg) L/R x 5

Push ups (not on knees) x 10

Repeat sequence for total of 2 sets

Workout:

Bodyweight reverse lunges x 20

Alternating walking lunges (16 kg) x 20

Suitcase dead lift (20kg) L/R x 20

Two arm kettlebell swing (20 kg) x 20

Repeat sequence for total of 3 sets

Power Round:

Clean/Squat/ Press combo (16 kg) L/R x 5 x 3 sets (no rest in between sets)

Kettlebell Workout of the Day “Bill”

Sarah — Tue, 11 Jan 2011 22:53:20 +0000

Kettlebell Workout of the Day “Bill”

By Sarah Lurie, RKC

Warm up:

3 TGU L/R (16 kg)

20 Two Arm Kettlebell Swings (20 kg)

Workout:

10 Squat Jumps with Kettlebell by Horns (16kg)

10 Tactical Lunges L/R (16kg)

10 Single Leg Dead lift (20kg) L/R

20 Two Arm Kettlebell Swings (20kg)

45 second rest

10 Renegade Rows

20 Glute/Ham raise with kettlebell pressed overhead (16 kg) L/R

(Lie on your back and press the kettlebell overhead as in a TGU. Straighten your leg and press your opposite heel towards the ceiling, raise your hips off the ground- pressing them towards the ceiling, return hips to floor and repeat- keep arm extended overhead until all reps completed)

20 Two Arm Kettlebell Swings

1 minute rest

Power Round:

10 Clean/Squat combo L/R x 2 sets

10 Single Deadlift / 1 arm row combo L/R x 2 sets

20 Two Arm Kettlebell Swings

Workout time: 28 minutes

Kettlebell Workout of the Day “Ryan”

Sarah — Mon, 10 Jan 2011 22:25:37 +0000

“Ryan” by Sarah Lurie, RKC
(Size kettlebell indicated is what I used for this workout)
Warm up with 5 windmills L/R (14kg)
8 sets of 2 arm swings (20kg) rep count for each set as follows: 1, 2, 3, 4, 5, 6, 7, 8
Workout:
Front squat with kb by the horns (16kg) x 10 reps
Front squat with kb by horns and press overhead at top of squat x 10 reps
Front squat to press (with kb racked) L/R x 5 reps each side
Front squat with kb by the horns x 10 reps
4 sets of 2 arm swings (16kg) rep count for each set as follows: 9, 10, 11, 12
Romanian deadlifts (20kg) x 10
Sumo deadlifts x 10 reps
Repeat deadlift sequence
Snatch L/R (16kg) x 10 reps x 3 sets
Renegade row (2 – 16 kg kbs) x 10 reps x 3 sets
There is no rest (or very little between exercise). Pace yourself through the circuit.
Workout time: 25 minutes with stretching

Iron Core Kettlebell Class Circuit – April 27th, 2010.

Sarah — Tue, 27 Apr 2010 20:38:03 +0000

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

Iron Core Kettlebell Class Circuit – April 20th, 2010.

Sarah — Tue, 20 Apr 2010 23:37:09 +0000

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 swings
6 1-arm rows
Repeat for 2 to 3 sets
Cool Down and Stretch

Iron Core Kettlebell Class Circuit, April 9th 2010.

Sarah — Fri, 09 Apr 2010 23:33:59 +0000

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.

Iron Core Kettlebell Class Circuit, March 30th, 2010.

Sarah — Wed, 31 Mar 2010 03:07:49 +0000

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!