Iron Core Blog » Today’s Training

Iron Core Kettlebell Class Circuit, March 2nd, 2010

Sarah — Wed, 03 Mar 2010 01:28:40 +0000

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

Iron Core Kettlebell Class Circuit, February 23rd, 2010.

Sarah — Tue, 23 Feb 2010 23:28:48 +0000

Warm Up Body Weight

Circuit:
Clean & Press R
Bent Over Rows (2kb)
Clean & Press L
Tactical Lunges
Alternating Military Press
2 KB Squat
designed for 3 rounds 30 seconds on 20 seconds rest.
Stretch
______________________________________________

Workout 2
Floor Press 2 kb
Clean -Squat – Press L
KB front squat
Clean – Squat – Press R
Windmill
KB Push Ups
Planks
Stretch
Circuit is designed for 3 rounds for time. 30 seconds on 20 seconds rest.
______________________________________________________________

Workout 3
Clean & Press R
Clean & Press L
Renegade Rows
Clean Squat & Press R
Clean Squat & Press L
Stretch
Heavy weight low rep. Reps adjustable depending on client.

Iron Core Kettlebell Class Circuit, April 16th 2009

Sarah — Thu, 16 Apr 2009 16:18:40 +0000

Warm up:

Energizing warm up W/ joint mobility
Double windmills

Circuit :

Kb shouldering
Clean/Press/Front squat R
Row R
Clean/Press/Front squat L
Row L
Swing/Renegade lunge
Push up/V-up
Alt swings

Circuit is designed for 2 rounds. 40 seconds on 20 seconds off.

Iron Core Kettlebell Class Circuit, April 9th 2009

Sarah — Thu, 09 Apr 2009 14:28:01 +0000

Warm up:

Yoga/JM

Stations:

Med ball shouldering
See saw press
BOSU Mt. climbers
Russian twist
THS
Suit case deadlift
Squat W/kb overhead
BOSU running man
Alt snatch

Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.

Today’s Training

Sarah — Tue, 21 Jun 2005 02:32:21 +0000

Sarah Lurie
Warm up on BOSU
Single Leg Holds- 2 minutes each leg
180 to Up and Over 10/20/10
Chin Ups 1- bodyweight
Single Arm Presses with 12kg 2 each side with high tension
Chin Ups 1 BW plus 8kg x 5 sets
Single Arm Presses with 16kg 1 each side x 5 sets
Single Arm Presses with 20 kg 1 each side x 2 sets
Pistols on BOSU 2×2
Pistols on floor with 8 kg 6 each leg first set, 5 each leg second set and 3 each leg third set
Pistols Renegade Style with 8kg- 6 each leg
Swings with 20 kg, 30 seconds with 30 seconds rest x 4 sets
Stretch

This mornings training

Sarah — Thu, 16 Jun 2005 18:15:44 +0000

Warm Up on Bosu
Single leg holds, 2 minutes each leg
180’s and up and overs 10/10/10
Pull Up’s superset with 16kg presses 1×1
Pistols on Bosu 2 each leg
Pull Up’s BW 7
16kg press 1 each side
Pistols Renegade style 5
Pull Up’s BW 5
12 kg Presses – slow concentrating on grinding up 4 each side
Pistols BW 6 each leg
16 kg press 2L 3R
Pistols BW 5 each leg
6 Double Swings with 2 12kg’s
Continuos Snatch with two 12kg’s
1st set- 12
2nd, 3rd and 4th set- 20
Stretch