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 [...]
Posted on June 4th, 2009
Designed by Mike Lucas, RKC
Warm Up- Turkish Get Ups 3 each side
Circuit:
Swings (2 handed)
Alternating Floor Presses 2 KB
V-Up Ab Crusher Twist Combo
Bosu Hops (Jump Squats if there aren’t enough Bosu’s)
Swing – High Pull- Snatch Combo R
Swing – High Pull – Snatch Combo L
X 2 rounds 30 seconds on 20 seconds rest
Gladiator Planks
Clean & Lunge [...]
Posted on May 27th, 2009
Designed by Mike Lucas, RKC
Warm Up 5 Windmills left and right side.
2 Handed Swings
Poision Drill (Burpees,Split Jumps, or Squat Jumps)
Alterating Sea Saw Presses
Poison
Renegade Lunge
Poison
Reverse Crunch with KB
Poison
Snatches Left into Right
Stretch
Circuit is designed for 3 rounds. Timed 25 to 30 seconds on with 20 to 25 seconds rest.
Posted on May 20th, 2009
Designed by David Butler, RKC
Warm up:
Body weight
Circuit:
BOSU lunge L
Two hand swings
BOSU lunge R
Alt swings
Press R
BOSU up and over
Press L
BOSU burpee
Bent row
Circuit is designed for 3 rounds. 30 seconds on 20 second off.
Posted on May 14th, 2009
Designed by David Butler, RKC
Warm up:
Halo/sling shot/figure 8 (each direction)
Circuit:
Swings 5 minuets (alternating left and right break when u need too)
————————————–
Snatch/windmill L
DKB clean/squat/press
Snatch/windmill R
Renegade row
————————————–
Snatches 5 minuets (alternating left and right break when u need too)
Circuit is designed for 3 rounds (middle). 30 seconds on 20 seconds off (Middle).
