Posted on May 23rd, 2006
Designed By Brett Jones, Sr. RKC
Warm up on the BOSU- 3 sets of 20 up and overs, 30 second Moutain Climbers and 10 close hand push ups (all on BOSU)
4 sets of the following:
Two Kettlebell Dragon Walk- about 16 paces
Double Front Squats- 10
Heavy Med Ball Shouldering- 5 each side- 10 total
Two kettlebells- Walking Lunge to [...]
Posted on May 23rd, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint Mobility
TGU into Windmill x 5 r+L
Circuit (all Two KB)
Double Snatch
Renegade Row
Renegade Lunge
Burpee
See Saw Press
Swing – Style up to the individual
30Seconds on/15 seconds off
Completed the circuit 4 times
Stretch
Posted on May 23rd, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm-up
TGU 3×3
Windmill 3×3
10-20’s (10 reps of an exercise followed by 20 alternating swings and repeat)
10 Clean and Squat R + 20 Alternating swings + 10 Clean and Squat L + 20 Alternating swings
10 Snatches R + 20 Alternating swings + 10 Snatches L + 20 alternating swings
10 [...]
Posted on May 18th, 2006
Designed by Brett Jones Sr. RKC, CSCS and the Victims of the class
Joint Mobility
Turkish-Get-Up 2 sets of 5
Victims Choice Circuit (1 min to 1.5 min per exercise- 1 min between each – unless otherwise noted)
2 Arm Swing
Windmill 7 each side
1 arm Row (45 sec. each arm)
Snatch (30 sec each arm)
Renegade Lunge
Alternating Swing
Plank
Burpee (30 sec.)
Single leg [...]
Posted on May 16th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warmup
Windmill x 5
Alternating sets of Alternating swings and burpees
50 Alt. swings
10 Burpees
40 Alt. swings
20 Burpees
30 Alt. swings
30 Burpees
20 Alt. swings
40 Burpees
10 Alt. swings
50 Burpees
Total of 150 alt. swings and 150 burpees – Tough workout!
Stretch
Posted on May 8th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility Warm up
Turkish-Get-Up into Windmill x 5
Supersets – 30 seconds of each exercise – no rest till after the superset
2 KB -Single leg Deadlift R
2 KB -Single leg Deadlift L
2 KB Front squats
Renegade lunge (1 KB)
Alternating swing
Complete the superset x 2 (1 minute 15 seconds rest between supersets)
Superset [...]
Posted on May 7th, 2006
Designed by Sarah Lurie, RKC
Warm Up and Technique work
Circuit for time- 30 seconds with 30 seconds rest between exercises
Sideward Swing Left, Right
Renegade Row
Alternating Presses
Burpee to Deck Squat
Hops
Step Ups on 28 inch plyo with two kettlebells
Heavy Medicine Ball Squats
Burpee to Double Clean
5 Get Up Sit Ups each side
Stretch
Posted on May 7th, 2006
Designed By Brett Jones, RKC Sr.
Warm up with JM
TGU x 5 L/R
Windmill x 5 L/R
Circuit – 30 seconds with 15 seconds rest in between exercises
Bear Crawl
Rengade Lunge
2 Arm Swing
Burpee
Double Snatch
Repeat circuit 4 times
Cool Down
Stretch
Posted on May 7th, 2006
Warm Up Snatch Technique and BOSU work
Circuit for Time- 30 seconds with 30 seconds rest in between sets
Deck Squats
Double Clean Squat Press
Farmer’s Carry about 100 feet
Heavy two arm Swings
Cheat Curls
Tactical Lunge- alternating
Renegade Rows with Push Up in between reps
Cool Down
Stretch
Posted on May 4th, 2006
Designed by Brett Jones Sr. RKC, CSCS
Joint mobility warm-up
Circuit
Renegade Lunge
Snap-up on the BOSU
2 arm swing
Burpee
Hops on the BOSU
Plank
2 KB Snatch
Medicine Ball Shouldering
Step ups
Plyo sit-ups with Medicine ball
30 seconds on/20 seconds off
Completed circuit x 3
Stretch
