Posted on February 15th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm up
2 sets of 3 r+L TGU + Windmill
Body weight tambata (20sec on/10 sec off)
Squat/tuck jump/squat jump/push-up/split jump/push-up/burpee/burpee
Circuit
30sec on/20 sec off
Bear crawl
Ren lunge
Alt swing
Front squat + push press
BOSU crunch
plyo sit up
Stretch
Posted on February 6th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm up
Windmill x 5
TGU x 5
KB and Bodyweight Tambata x 4 min
Tamabata supersets (20sec on ,10 sec off alternating exercises for 4 sets = 2 min)
Renegade lunge + Front Squat x 2 sets (4 min. total)
Renegade Row + Snatch (alternating arms) x 2 sets
2KB Burpee + Alternating [...]
Posted on February 3rd, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility
Windmill x 5
Tabata Bodyweight 20sec/10 sec
Squat/V-up sit up/ Plank/ Push-up/ plank/ Jump squat/Burpee/burpee
KB work – 15 sec on/ 10 sec. off
Snatch r/l/r/l/r/l/r/l
Front squat r/l/r/l/r/l/r/l
Punch up sit-up x 5 each side
Clean &press r/ C&P L/one arm row R/1armrowL/C&P R/C&P L/1armrow R/ one arm row L
Renegade Lunge/ Alt swing/ RLunge/ [...]
Posted on February 1st, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility
Tambata warmup
2arm swing/ burpee/ Alt swing/ Burpee/Rsnatch/Lsnatch/burpee/alt swing
Circuit
Farmer’s Walk x 4 lengths
push-ups
Plyo sit-ups
BOSU Burpee
2arm swing
Renegade Row
Renegade Lunge
Circuit completed x 2, length of stations = to farmer’s walk
Tambata bodyweight finish
Squat/hindu push-up/split jumps/plank/squat jumps/plank
Stretch
