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
Posted on February 23rd, 2010
Designed by David Butler, RKC
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
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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. [...]
Posted on February 18th, 2010
Designed by Sarah Lurie, RKC
Warm Up and Technique work
Circuit for time- 30 seconds with 30 seconds rest between exercises
Sideward Swing Left, Right
Renegade Row
Alternating Presses
Burpee to Deck Squat
Hops
Step Ups on 28 inch plyo with two kettlebells
Heavy Medicine Ball Squats
Burpee to Double Clean
5 Get Up Sit Ups each side
Stretch
Posted on August 18th, 2009
Warm Up- Turkish Get Ups 5 each side
Circuit:
Right Arm Clean & Swing Combo
Gladiator Push Up
Left Arm Clean & Swing
Plank Right Leg Up 30 Seconds then Left Leg Up 30 seconds
Clean & Snatch R
Russian Twists
Clean & Snatch L
Suitcase Dead Lift 2 KB
End with Bear Crawl relay – length of room
Stretch
Circuit is for time 30 seconds [...]
Posted on August 12th, 2009
Warm Up- Turkish Get Ups 5 each side
Circuit:
Right Arm Clean & Swing Combo
Gladiator Push Up
Left Arm Clean & Swing
Plank Right Leg Up 30 Seconds then Left Leg Up 30 seconds
Clean & Snatch R
Russian Twists
Clean & Snatch L
Suitcase Dead Lift 2 KB
End with Bear Crawl relay – length of room
Stretch
Circuit is for time 30 seconds [...]
Posted on August 4th, 2009
Warm Up- Half Get Ups 5 Each Side
Circuit (Stations)
2 KB Dead Snatches (Regular 2 KB Snatches of novice students)
Renegade Lunge to Side Step and Front Squat Under Sticks
Renegade Rows
Med Ball Run & Slam- 6 Swings at each end
Med Ball Knee to Chest
2 KB Swings
Dragon Twist (Body Weight or KB front squat as an alternative)
Planks
End [...]
