Posted on June 29th, 2005
Desgined by Saah Lurie, RKC
Warm Up and Technique- Swing
4 each side Turkish Get Up to Windmill
30 secs with 30 secs rest
Up and Over on Bosu
Swings – 1 arm for 30 seconds each side
Military Press- 30 seconds each side
Chin Ups
1 leg squat on plyo box- 30 seconds each side
Deck Squats with variation- getting up on 1 [...]
Posted on June 27th, 2005
Designed by Brett Jones Sr. RKC
Warm Up and Technique work – Windmill
5 each side
Burpee, Clean, Swing, Snatch
Rest 30 secs
Burpee, Front Squat, Push Press
Rest 30 secs
Burpee, Alternating Snatch
Rest 30 secs
10 Single Leg DL’s
20 Alternating Swings
10 Renegade Lunge
20 alternating swings
Rest 1 minute
10 rows with left
20 alternating swings
10 rows with right
20 alternating swings
Rest 1 minute
10 each side
Clean, Front [...]
Posted on June 22nd, 2005
Warm Up and Technique Work- Swing
For Time- 30 seconds with 15 seconds rest between sets
2 KB Suitcase Dead Lift
Double Clean to Press
Renegade Row
Double Front Squat to Double Snatch
BOSU Skate
Dragon Twists with 2 KB’s
Tricep Extension
AB Work
4 Punch Up Sit Ups each side
Hanging Leg raises – 10
Seven Ups 10 center, 10 left and 10 right
Posted on June 20th, 2005
Sarah Lurie
Warm up on BOSU
Single Leg Holds- 2 minutes each leg
180 to Up and Over 10/20/10
Chin Ups 1- bodyweight
Single Arm Presses with 12kg 2 each side with high tension
Chin Ups 1 BW plus 8kg x 5 sets
Single Arm Presses with 16kg 1 each side x 5 sets
Single Arm Presses with 20 kg 1 each side [...]
Posted on June 20th, 2005
Designed by Sarah Lurie, RKC
Warm Up and Technique work- Windmills
Four complete circuits. All done for 30 seconds with 30 seconds rest in between exercises
DARC or Alternating Swing
Double Clean, Swing, Snatch
BOSU Mountain Climbers
Double Dragon Twists
Medicine Ball Carries- pace as a brisk jog (30 seconds is about 5 “times” with each “time” being 30 feet)
Alternating Presses
BOSU [...]
Posted on June 16th, 2005
Designed by Sarah Lurie, RKC
Warm up
Halo’s about 30 in both directions
Yoga Sqauts 10
Around the body pass 30 in both directions
Figure 8’s 30
Cross Walk 1 lap each side
Windmills 4 each side
Circuit done for time 30-40 seconds with 1 minute rest between circuits
Deck Squats
Double Clean, Squat, Press
Good Mornings on 12 inch plyo for 1st set, then Farmer’s [...]
Posted on June 16th, 2005
Warm Up on Bosu
Single leg holds, 2 minutes each leg
180’s and up and overs 10/10/10
Pull Up’s superset with 16kg presses 1×1
Pistols on Bosu 2 each leg
Pull Up’s BW 7
16kg press 1 each side
Pistols Renegade style 5
Pull Up’s BW 5
12 kg Presses – slow concentrating on grinding up 4 each side
Pistols BW 6 each leg
16 kg [...]
Posted on June 15th, 2005
Designed by Brett Jones, RKC Sr.
Warmup with 4 Turkish Get Up’s each side and work on Snatch technique- about 15 minutes
All of the following done for 30 seconds. Rest for 1 minute after the entire circuit is complete.
Renegade Lunge with 20 pound Medicine Ball
2 arm swings with 24kg
180 on Bosu
Snatches (switch sides at 15 [...]
