Posted on August 29th, 2006
Designed by Mike Lucas, RKC
Bosu Warm Up/Joint Mobility
Circuit for Time- 30 seconds with 30 seconds rest in between exercises
Swings (2 handed)
Renegade Lunges
Pushups –Various forms each round
Alternating Swings
Suit Case Dead Lift
Sea Saw Presses
Anchored Kettlebell crunches
Stretch
Posted on August 24th, 2006
Designed by Sarah Lurie, RKC
Warm Up- Joint Mobility/BOSU
5 Turkish Get Ups each side
Circuit for time 30 seconds with 30 seconds rest between exercises
Alternating Swings/ 2 arm swings/ sideward swing two hands alternating
Dragon Twists holding kettlebell by horns
Step ups on 28 inch plyo box holding kettlebell by horns alernating legs
Side snatch – alternating
Bear Crawls
Jump Squats holding [...]
Posted on August 24th, 2006
Designed by Brett Jones Sr. RKC
Joint Mobility warm-up
30 sec on – brief rest between stations
1min. rest between circuits
Renegade Lunge w. KB
Chins or Hanging Knee Raises
Medicine ball lift or lift and shoulder
BOSU squat + abs
Alternating swings
Squat Jumps
2KB See Saw press
Victim’s Choice
Stretch
Posted on August 24th, 2006
Designed By Sarah Lurie, RKC
Warm Up with JM and 5 punch up sit ups each side, then 5 windmills each side
Circuit
20 Alternating Swings
10 Renegade Lunges
10 Swing/Catch/Squat
5 High Pull/Snatch/Clean combos each side
20 Alternating Swings
10 Snatches L/R
20 Two Arm Swings
10 Snatches L/R
5 Military Presses/Windmill Combo L/R
Repeat Circuit 3 times with about 20 to 30 seconds between exercises.
Cool [...]
Posted on August 20th, 2006
Designed By Mike Lucas, RKC
Warm Up with JM and Windmills 5 L/R x 2
Circuit for time- 30 seconds with 30 seconds rest in between exercises
2 Arm Swings with a hop
Plank
Renegade Lunges
Russian Twist- bicycle style
2 KB Burpee, Push Up, Renegade Row combo
Snatch L
Snatch R
Repeat circuit 3 to 4 times.
Cool Down/Stretch
Posted on August 20th, 2006
Designed by Sarah Lurie, RKC
Warm Up with JM
(After each set perform 10 – 2 arm swings
Snatch/Windmill/Overhead Squat Combo 5 L/R x3
Snatch/Lunge Combo 6 L/R x 3
Single Leg Deadlift 1 Arm Row Combo 6 L/R x 3
Ab Crushers 10 L/R x 2
Cool Down/Stretch
Posted on August 13th, 2006
Designed by Mike Lucas, RKC
Warm Up with JM and Bosu Work
Windmills 5 L/R x 1
Circuit for Time- 30 seconds with 30 seconds rest in between exercises
Bear Crawls (about 20 paces)
Dynamic Snatches
Bosu Ab Crushers
Alternating Swings
Bosu Hops
Double Military presses
Two Handed Swings
Cool Down/Stretch
Posted on August 13th, 2006
Designed by Mike Lucas, RKC
Warm Up with JM and Suicide Burpees
Jump Rope (walking- front/back)- 2 sets about 20 paces each set
Circuit for time- 30 seconds with 30 seconds rest in between sets
Renegade Rows
Alternating Swing
2 KB Clean and Squat combo
Snatches Left
Snatches Right
2 Kettlebell Military Press
2 Arm Swing- (last set of swings was for 2 minutes)
Perform circuit [...]
Posted on August 13th, 2006
Designed by Sarah Lurie, RKC
Warm Up with Yoga warm up and JM
Snatch/Windmill/ 1 arm Swing combo 5 x 3
Circuit for Time- 30 seconds with 30 seconds rest in between each excercise
Turkish Get Up Left
Turkish Get Up Right
Alternating Walking Lunge- 12 to 16 paces
Alternating Snatch
2 Kettlebell Suitcast Deadlift
Swing/Catch/Squat
Mountain Climbers on BOSU or on floor
V- ups with [...]
Posted on August 8th, 2006
Designed By Mike Lucas, RKC
Warm Up
Joint mobility warm up
5 Windmills
Circuit for time- 30 seconds on with 20 seconds rest in between exercises
Sea Saw Presses
Single Leg Dead Lift- Left
Single Leg Dead Liftt-Right
Bosu tuck crunches
Alternating Swings
Bosu hops
Snatches- Left
Snatches -Right
Swings- Two Arm
Renegade Lunges
Complete the circuit 3 times
Cool Down
Stretch
