Kettlebells are the physical training tool of choice for Navy Seals, Delta Special Forces, US Secret Service, the NFL, and the NCAA. Learn the hottest functional training method in the fitness industry today from brother firefighters who are also RKC certified instructors. Hard style is not for everybody, but it is perfect for firefighters. Our goal is to share what we have learned and help you become stronger.

The life we save may be our own. Instructors are donating their time; all proceeds will be donated to charities that benefit firefighters or help kids stay fit.

Our first seminar held on February 7 and 8 in Bridgeport CT was a tremendous success. Check back for information about future training opportunities and competitions.

Thursday, March 25, 2010

FF KB Seminar Sunday Work Out

RKC Fire Pro Seminar

Seminar Work Out – 3 Stations

Station #1 Hot Potato and 2 Hand Bottoms Up Press

Station 1

           

Set/reps

1

2

3

4

5

6

7

8

9

10

TR

HP

20

18

16

14

12

10

8

6

4

2

110

BU 2H PR

1

1

1

1

1

1

1

1

1

1

10

total

21

19

17

15

13

11

9

7

5

3

120

Advanced

BU 2H PR

1

2

3

4

5

5

4

3

2

1

30


 

Station #2

1 Hand Kettlebell Rows/suitcase dead lift

Station 2

           

Set/reps

RS

LS

RS

LS

RS

LS

RS

LS

RS

LS

TR

KB Row

4

4

2

2

4

4

2

2

4

4

32

SC DL

2

2

4

4

2

2

4

4

2

2

28

TR – 60

6

6

6

6

6

6

6

6

6

6

60


 

Station #3

Body WT Squat and Heart Beat

BWSQ – key points: hip hinge, create space, prying, spine, lock out, hip extension, fire glutes

Set/reps

1

2

3

4

5

6

7

8

Total

BWSQ

5

4

3

2

2

3

4

5

28

HB

2

3

4

5

5

4

3

2

28

TR- 56

7

7

7

7

7

7

7

7

56


 
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