Kettlebell Workouts
November 26, 2013
Happy Thanksgiving
No posts this week for the Thanksgiving break. We will start back up December 2nd. Enjoy the time with family and friends. We are thankful for kettlebells!
November 22, 2013
112213
Week 3: RKC Minimum Day 4
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
November 21, 2013
112113
Week 3: RKC Minimum Day 3
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
40 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
40 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 19, 2013
November 18, 2013
111813
Week 3: RKC Minimum Day 1
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 15, 2013
111513
Week 2: RKC Minimum Day 4
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
November 14, 2013
111413
Week 3: RKC Minimum Day 4
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 30 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
30 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 30 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 12, 2013
111213
Week 2: RKC Minimum Day 2
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
Special challenge: Try doing this working at 08:09:10
10 minute dynamic warm-up
Alternating sides, do 5 on each side of the following complex:
TGU to standing position
2 snatch
3 clean
2 snatch
Reverse TGU
Special challenge: Try doing this working at 08:09:10
November 11, 2013
111113
Week 2: RKC Minimum Day 1
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 8, 2013
November 7, 2013
110713
Week 1: RKC Minimum Day 3
10 minute dynamic warm-up
As many rounds in 12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
As many rounds in 12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
November 5, 2013
November 4, 2013
110413
Week 1: RKC Minimum Day 1
10 minute dynamic warm-up
As many rounds in 12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
10 minute dynamic warm-up
As many rounds in 12 minutes of the following using a 35 pound kettlebell:
20 swings
1 min of active rest activity
After each set of swings, pick an activity to complete for 1 minute. Examples are jogging, rowing, burpees, mountain cilmbers, jumping jacks - do something that forces you to move. Take no breaks. If you cannot do 20 swings, do as many as you can to a comfortable stop and switch to the active rest activity.
4-Week Minimum to 8-Week Rite of Passage
Starting on 11/4/13 we'll be going through four weeks of the RKC Minimum to eight weeks of the RKC Rite of Passage. Record your progress as we go along and see how much you obtain in this time!
November 1, 2013
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