Posted on June 30th, 2007
Designed by Mike Lucas, RKC (Regular 9:30am class)
Warm Up
2KB windmills
Bosu Hops
Burpees
Sideway Bear Crawls
Swings
Planks
Medicine Ball Shouldering
Shoulder Dips
KB Front to backs
Bosu Chest Press 2KB
V-Up with Medicine Ball
2 full rounds
Snatches 3 sets of 10 reps with 30 seconds rest between each set.
Stretch with bands
Circuit was for time 30 seconds on 20 seconds rest.
Posted on June 30th, 2007
Designed by Mike Lucas, RKC (Intermediate Class)
Warm Up- 2kb windmill
Swings
KB push ups rounds 1 and 3 (V-up med ball combo rounds 2 and 4).
Medicine Ball Shouldering
Pistols for round 1 and 3 (Shoulder Dips for rounds 2 and 4).
Alternating Presses rounds 1 and 3. (2kb windmills rounds 2 and 4).
Clean & Press combo 2KB
Medicine Ball Chest [...]
Posted on June 29th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warm Up-Windmills 5 each side
Swings
Renegade Lunges
2kb Military Press
2 Kb Front Squats
Alternating Swings
Planks
Push Ups
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on June 28th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warm Up – Windmills 5 each side
Swings
Renegade Lunges
2KB military Press
2KB front Squats
Alternating Swings
Planks
Push Ups
Stretch
Circuit is for time. 30 seconds on 20 seconds rest.
Posted on June 27th, 2007
designed by Mike Lucas, RKC
Warm Up-Joint Mobility
5 Turkish Get Up to Windmills
Swings
Reverse Kettlebell Crunches
Alternating Swings
Push Ups
2 KB Farmers Lunge
Poison (2kb Snatch- Alternating Clean & Snatch- or Machine gun snatches)
Ab Crusher-V up- Russian Twist Combo
2 KB front Squat
Stretch
Circuit is for time 30 seconds on 25 seconds rest.
Posted on June 26th, 2007
Designed by Mike Lucas, RKC
Warm Up-Bosu Warm Up
Turkish Get Ups 1 rep each side for time.
Swings
Reverse KB Crunch
Alternating Swings
Side Planks R
Right Arm Snatches
Side Plank L
Left Arm Snatches
Push Ups
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on June 23rd, 2007
Designed by Mike Lucas, RKC
Body Weight Warm Up-Joint Mobility
Swings
Snatches Left
Snatches Right
Floor Presses
Ab Crusher-V up
Split Jumps
Burpees
Renegade Rows
Stretch
Circuit is for time-30 seconds on 20 seconds rest. 3 full rounds.
Posted on June 23rd, 2007
Designed by Mike Lucas, RKC
Intermediate Class
Warm Up-Turkish Get Ups for time.
Machine Gun Snatch for technique-5 mins
Floor Presses
Machine Gun Snatches
Jump Squats
Ab-Crusher V-Ups
Dragon Twists
Bent Over Rows
Side Stepping Swings
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on June 22nd, 2007
Designed by Mike Lucas, RKC
Warm Up-Bosu
Windmills 4 each side
2kb Swing
Renegade Lunge (Bell behind head)
2kb Military Press
Russsian Twists
Snatches Left
Snatches Right
2kb Front Squats
3 rounds 30 seconds on 20 seconds rest.
Swings
V-Ups
Swings
Planks
Swings
Russian Twists
Swings
Stretch
25 seconds on 15 seconds rest
Posted on June 21st, 2007
Designed by Mike Lucas, RKC
Warm Up-Bosu Body Weight
Technique Instruction-Snatches (for 5 mins)
Swings
V-Ups
2kb Military Press
Planks
Snatches Left
Snatches Right
Single Leg Deadlift Left
Single Leg Deadlift Right
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
