Iron Core Blog

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!

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

Sarah — Tue, 23 Mar 2010 20:57:53 +0000

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

Iron Core Kettlebell Class Circuit, March 17th 2010

Sarah — Wed, 17 Mar 2010 18:46:09 +0000

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

Iron Core Kettlebell Class Circuit, March 11th 2010.

Sarah — Fri, 12 Mar 2010 02:02:13 +0000

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

Iron Core Kettlebell Class Circuit, March 9th, 2010.

Sarah — Wed, 10 Mar 2010 01:41:28 +0000

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

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.