Posted on April 6th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility Warm-up
TGU x 5
Windmill x 5
Circuit
Bear Crawl
2KB Clean
2KB Front Squat
2KB Military Press
Mountain Climber on the BOSU
Hops on the BOSU (load up and hop from one side of the Bosu to the other keeping the inside foot on the BOSU)
Went through the circuit 4 times (30 seconds on/ 15-20 [...]
Posted on April 3rd, 2006
Designed by Sarah Lurie, RKC
Warm up with Bosu and swings- 5 sets/ 10 up and overs supersetted with 10 heavy swings- 30 seconds rest between sets
Circuit for time- 30 seconds with 30 seconds rest between excercises:
SeaSaw Squat with two kettlebells
Renegade Rows
Heavy Swings Alternating
Double Snatches
Heavy Med ball squats alternating
BOSU Push Ups
Jump Rope
Ab Work:
Get Up Sit Up- [...]
Posted on April 3rd, 2006
Warm Up
Turkish Get Up
Windmill
Circuit for time 30 seconds with 30 seconds rest between exercises
Overhead Lunge with 2 kettlebells
Up and over on the BOSU with 6 pound medicine ball
Double Snatches
2 kettlebell Suitcase Dead Lift
Swing, catch, squat
Two arm Swings
Mountain Climbers on the BOSU
Abs: All done on BOSU
20 reps each exercise
Elbow to knees
Crunches
Reverse Hyper Extension
Stretch
