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
Kettlebell Workouts
November 15, 2013
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
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