Posted on May 31st, 2007
Designed by Mike Lucas, RKC
Warm Up – TGU’S for time
Side Stepping Swings
Posion (Ab drills-Client’s choice) Ab Crushers-V-Ups-Weightless Russian Twists-Boxer crunches
Right Arm Row
Posion
Left Arm Row
Posion
Snatches Right
Poison
Snatches Left
Stretch
Circuit is for time: 30 seconds on 25 to 30 seconds rest for 3 rounds.
Posted on May 30th, 2007
Designed by Mike Lucas, RKC
Warm Up Bosu Mile
Right Arm Swing
Kettle Bell Front Squat
Left Arm Swing
V-Ups
Alternating Swings
Planks
Renegade Rows
Snatches for conditioning:
Stretch
Circuit is for time 25 to 30 seconds on 20 to 25 seconds rest.
Circuit is designed for 3 rounds.
Posted on May 29th, 2007
Designed by Mike Lucas, RKC
Warm Up 5 Windmills left and right side.
2 Handed Swings
Poision Drill (Burpees,Split Jumps, or Squat Jumps)
Alterating Sea Saw Presses
Poison
Renegade Lunge
Poison
Reverse Crunch with KB
Poison
Snatches Left into Right
Stretch
Circuit is designed for 3 rounds. Timed 25 to 30 seconds on with 20 to 25 seconds rest.
Posted on May 29th, 2007
Designed by Mike Lucas, RKC
Warm Up (Body Weight Drills) Suicide Burpees, Split Jumps, and Jumping Jacks.
Circuit:
2 Handed Swings
Clean & Press Right
Clean & Press Left
Right One Arm Rows
Left One Arm Rows
Seat Front Squat Hold wiht KB
Alternating Swings
Stretch with bands
Circuit was 3 rounds with for 30 seconds on and 20 seconds off for rest between sets.
Posted on May 25th, 2007
Designed by Mike Lucas, RKC
Warm Up 5 Turkish Getups each side
Ladder workout
Swings 10-20-30
Sea Saw Press 6-8-10
Renegade Lunges 8-10-12
Pushups 6-8-10
Ab Crusher Russian Twist V-up Combo 8-10-12
Snatch to Windmill combo 2-3-4 each side.
5 Minutes of bodyweight drills.
Burpees 30 seconds
Split Jumps 30 seconds
Planks 30 seconds
Band Stretch
Posted on May 24th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warmup-Kettlebell warm up
Circuit (Person A person B Ladder Drills)
Swings 10-20-30
Sea Saw Presses 6-8-10
Renegade Lunges 8-10-12
Push ups 6-8-10
Ab Crusher V-up Combo 10-15-20
Snatch to Windmills 3-4-5
Stretch
Posted on May 23rd, 2007
Designed by Mike Lucas, RKC
Warm Up – Turkish Getups x 3 each side and Bosu body weight drills
Circuit
2 Handed Swings
Snatches Left Arm
Snatches Right Arm
Bent over rows
Alternating floor presses
Split jump body weight drill
V-ups
Stretch with bands
Circuit was for time 30 seconds on 20 to 30 seconds rest.
3 rounds for circuit.
Posted on May 23rd, 2007
Designed by Mike Lucas, RKC
Warm Up- Joint Mobility and 5 Windmills Each Side
Circuit
2 Handed Swings
2 Kettlebell Swings
2 Kettlebell Press
2 Kettlebell Clean & Press
2 Kettlebell Clean & Squat
2 Kettlebell Clean & Squat & Press Combo
Renegade Rows
Stretch
Circuit was for time 30 seconds on 20 seconds rest.
3 rounds for circuit.
Posted on May 22nd, 2007
Designed by Sarah Lurie, RKC
Warm Up with 5 minutes of TGU (switch sides each rep)
Circuit for reps
5 Snatches Left
10 Dragon Twists
5 Snatches Right
10 Dragon Twists
Clean/Lunge/Press L/R x 5
5 Kettlebell Front Squat with bell in the rack Left
20 Two arm Swings
5 Kettlebell Front Squat with bell in the rack Right
20 Two Arm Swings
x 3 sets
Body weight [...]
Posted on May 22nd, 2007
Designed by Sarah Lurie, RKC
Warm Up- JM and Windmills L/R x 5
Circuit for time- 30 seconds with 30 seconds rest in between exercises
Two Arm Swing
Burpees
Snatches L/R
Deck Squat (body weight only)
Double Kettlebell Clean and Front Squat
Push Ups
Alternating Swing
1 Arm Row L/R
X 3 sets
Cool Down
Stretch
