05-30-11, 07:04 PM | ||
Join Date: May 2004
Location: SoCal
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workout 6... sorry if i missed it.. but if not... here it is:
it's a circuit workout for 17 minutes.... two hand swings, 40 sec push press, 20 sec per side alternating side lunges rows, 5 per side squat thrust with jump rest 1 minute repeat for a total of 3 circuits Quote:
clean &press ladders - 15 minutes 1 right, 1 left 2 right, 2 left 3 right, 3 left 4 right, 4 left repeat (as many times as you can in 15 minutes) rest 1 minute swings - 8 minutes right hand swings 45 sec, rest 30 sec left hand swings 45 sec, rest 30 sec two hand swings 45 sec, rest 20 sec repeat __________________
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----- evil enabler! ----- it is NOT against the rules to say DIET on this forum! ----- "VFers have a right to post negative opinions about an instructor, and there is not a limit on the number of times they do so". - WWWendy ----- "...no matter how unpopular you perceive your opinion to be, we guarantee you are not the only one here who holds that opinion, and you should feel free to express it." - WWWendy via forum guidelines |
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05-30-11, 07:05 PM | |
Join Date: May 2004
Location: SoCal
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workout 10 5 exercises... done in sets of 8 before moving on to the next... 20 secs, 10 sec rest.
push ups 20 sec, rest 10 sec (total 8 sets) two hand swings 20 sec, rest 10 sec (total 8 sets) rows 20 sec each side (total 8 sets) squats (total 8 sets) planks (total 8 sets) workout 11 complex 1 - 10 min clean, press, overhead lunge, right then left 2 cleans, 2 presses, 2 overhead lunges, right then left 3 cleans, 3 presses, 3 overhead lunges, right then left repeat starting at 1 each, do as many complexes as you can in 10 min rest 1 min complex 2 - 15 min 5 right hand swings 5 right hand high pulls hand-to-hand switch 5 left hand swings 5 left hand high pulls repeat as many times as possible for 1 min, then rest 30 sec complete 10 total sets workout 12 challenge 10 push ups 20 right hand swings rack squats, 5 per side 20 left hand swings rows, 5 per side 20 two hand swings complete as many rounds as possible in 15 minutes
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----- evil enabler! ----- it is NOT against the rules to say DIET on this forum! ----- "VFers have a right to post negative opinions about an instructor, and there is not a limit on the number of times they do so". - WWWendy ----- "...no matter how unpopular you perceive your opinion to be, we guarantee you are not the only one here who holds that opinion, and you should feel free to express it." - WWWendy via forum guidelines |
05-30-11, 07:06 PM | ||
Join Date: May 2004
Location: SoCal
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workout 13
clean & press ladders - 15 min 1 right, 1 left 2 right, 2 left 3 right, 3 left 4 right, 4 left 5 right, 5 left repeat (as many times as you can in 15 minutes) rest 1 minute swings - 11 in swings (any style you choose) 30 sec rest 15 sec repeat for 15 rounds (try to complete 20 swings in each 20 sec set) workout 14 perform each exercise for 30 sec per side. no rest between exercises. clean & squat single leg deadlift push press overhead lunges high pull or swings rest 1 min repeat for a total of 4 circuits Quote:
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----- evil enabler! ----- it is NOT against the rules to say DIET on this forum! ----- "VFers have a right to post negative opinions about an instructor, and there is not a limit on the number of times they do so". - WWWendy ----- "...no matter how unpopular you perceive your opinion to be, we guarantee you are not the only one here who holds that opinion, and you should feel free to express it." - WWWendy via forum guidelines |
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05-30-11, 07:45 PM | |
Join Date: May 2004
Location: SoCal
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here's a link to a suggested schedule from RKS:
http://rksworkout.com/workoutsheets/RKS_Calendar.pdf
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----- evil enabler! ----- it is NOT against the rules to say DIET on this forum! ----- "VFers have a right to post negative opinions about an instructor, and there is not a limit on the number of times they do so". - WWWendy ----- "...no matter how unpopular you perceive your opinion to be, we guarantee you are not the only one here who holds that opinion, and you should feel free to express it." - WWWendy via forum guidelines |
05-30-11, 08:19 PM | |
Join Date: Mar 2002
Location: Cocoa Beach
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caligurl- Do you love this set? Is it a great purchase? I want this and Rushfit but I'm leaning to this this because I'm loving the KB's as of late and i'm a sucker for a set! I'm trying to find the negative but there dosn't seem to be any
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MARIKA |
05-31-11, 06:43 AM | |
Join Date: Apr 2009
Location: San Francisco Bay Area
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Thanks...this looks like the paper workouts I'm presently using Here a Link
https://docs.google.com/viewer?a=v&p...thkey=CM6InfkJ |
05-31-11, 07:23 AM | ||
Join Date: May 2004
Location: SoCal
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Quote:
__________________
----- evil enabler! ----- it is NOT against the rules to say DIET on this forum! ----- "VFers have a right to post negative opinions about an instructor, and there is not a limit on the number of times they do so". - WWWendy ----- "...no matter how unpopular you perceive your opinion to be, we guarantee you are not the only one here who holds that opinion, and you should feel free to express it." - WWWendy via forum guidelines |
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Tags |
doug reinhardt, doug's a hot hunk, faq, kettlebell, kettlebells, reinhardt, reinhardt kb system, rks, rks break downs, rks breakdowns |
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