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 [...]
Posted on July 23rd, 2009
Designed by Os Aponte, RKC
Warm up:
Joint mobility/Dance
Front squat
Snatch
Bosu lunge
Clean & press
Suit case dead lift
Swings
Circuit is designed for 3 rounds. 40 seconds on 20 seconds off.
Posted on July 17th, 2009
Designed by David Butler, RKC
Warm up:
BOSU warm up
Circuit:
Bent press L
2 hand swing
Bent press R
Alternating Swings
Renegade row
Alternating snatch
2KB clean and jerk
Circuit was designed for 3 rounds. 30 seconds on 20 seconds off.
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on July 10th, 2009
Designed by Carla Cocco, RKC
Warm up:
Farmers walk/Bear crawl/Renegade lungs(walking)
Circuit:
Snatch ladders: 5,4,3,2,1,2,3,4,5, Right/Left
Plank 30 seconds
Swing ladders: light kb: 30, medium kb: 20 Heavy kb: 15 heavy: 15 Medium: 20 Light: 30
V-ups 30 seconds
Military press: 5,4,3,2,1,2,3,4,5, Right/Left
Swimmers 30 seconds
Circuit is designed for reps. 2 rounds.
Follow along instantly with these and other kettlebell workouts with our new downloadable [...]
Posted on July 1st, 2009
Designed by Carla Cocco, RKC
Warm up:
Snatch ladder
Circuit:
2kb snatches
Rope work
Pull ups
Kb pushup/2kb Clean/2kb Press
Burpees
Clean/Lunge R
Clean/Lunge L
Alternating swings
Circuit is designed for 3 rounds 30 seconds on 20 seconds off.
Follow along instantly with these and other kettlebell workouts with our new downloadable kettlebell workouts.
Downloadable Kettlebell Workouts.
Posted on June 23rd, 2009
Designed by David Butler, RKC
Warm up:
Body weight warm up
Circuit:
Two hand swings
Clean/Press R
Clean/Press L
———————-
Renegade Row
Clean/Squat/Press L
Clean/Squat/Press R
———————-
Snatches 5 min
Circuit is designed for 3 rounds 30 seconds on 20 seconds off. Each section is repeated 3 rounds before moveing to next section. Finish with 5 minute snatch test.
Posted on June 11th, 2009
Designed by Mike Lucas, RKC
Warmup:
Assisted Pistols
Body weight squats
Split jumps
Circuit:
Sea saw press
Side stepping swings
2KB farmers lunge
Swing with a hop
Clean to sots OH press R
Clean to sots OH press L
Alternating 2 KB cleans
Heavy Sumo Deadlift 2KB
Clean to modified lunge R and L
Punchup sit ups or seven ups 3 sets of 10 in each direction.
Circuit is designed for [...]
