Posted on June 20th, 2007
Designed by Mike Lucas, RKC
Warm Up – Bosu Weightless Russian Twists- Ab Crusher V-Up Combo- Bosu Boxer Crunches with KB-Bicycles-Bosu Snap Ups
Swings
Right Arm Press
Alternating Swings
Left Arm Press
KB Sit and Hold
Renegade Rows
Renegade Lunges
Snatches Left into Right 10 each side
Stretch
Circuit 30 seconds on 20 seconds rest 3 full rounds.
Posted on June 19th, 2007
By Mike Lucas, RKC
Warm Up-ABS (Various drills)
Swings
Right Arm Military Press
Alternating Swings
Left Arm Military Press
Kettlebell Front Squats
Right Arm Row
Renegade Lunges
Left Arm Row
Circuit is for time 30 seconds on 20 seconds rest 3 full rounds.
Posted on June 18th, 2007
9:30am class Saturday
Designed by Mike Lucas, RKC
Warm Up – Bear Crawl Relay
Bosu Hops
Platform Step Ups with KB
Sideway Bear Crawls
2KB Swings
V-Ups
Shouldering with Heavy Med Ball
Rows with Rings on Pull Up Bars
Renegade Lunge to Deck Squat under Stick
Double KB Military Press
KB Front Box Squat
Circuit was for time 30 seconds on 20 seconds rest for 2 full rounds.
Stretch
Posted on June 16th, 2007
Designed by Mike Lucas, RKC
Advanced Class
Warm Up-Turkish Get Up to Windmill 4 each side
Technique-Pistols (KB or with human assistance)
Side Stepping Swings 20 swings
Kettlebell Pistols (Flexibility Drill) 5 each side 4 each side 3 each side
Snatches Right 10
Snatches Left 10
Cleans Left 10
Cleans Right 10
Push Ups 10
Alternating Clean & Snatch 2kb – 10 reps (5 each side)
Stretch
Reps-3 [...]
Posted on June 15th, 2007
Designed by Mike Lucas, RKC
Warm Up-Joint Mobility-Elephant Jumping Jacks
Swings
Renegade Rows
Right Arm Snatch
Left Arm Snatch
V-ups
Turkish Get Ups for time 1 each side and switch
Alternating Swings
Suit Case Deadlift
2 KB Military Press
Alternating Windmills
Stretch
Sessions were timed 30 seconds on 20 seconds rest for each station. 2 Full rounds.
Posted on June 14th, 2007
Designed by Mike Lucas, RKC
Warm Up-Joint Mobility-Windmills 5 each side
Swings
Bent Over Rows
Right Front Squat
Left Front Squat
Alternating Swings
Reverse Kettlebell Crunch
Snatches Left
Snatches Right
Stretch
Circuit is for time: 30 seconds on 20 seconds rest.
Posted on June 13th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warm Up TGU’s 5 minutes 1 rep and switch each time.
Swings
V-Ups
Military Press Right
Russian Twist (Weightless)
Military Press Left
Front Squats
Alternating Swings
Burpees
Swings Right
Swings Left
Stretch
Circuit was for 30 seconds on with 20 to 30 seconds rest for 3 full rounds.
Posted on June 12th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warm Up- TGU for time 5 mins
Two Handed Swings
V-Ups
Alternating Swings
Weightless Russian Twists
Burpees
Cleans 2kb
Sea Saw Presses 2kb
Burpee Clean Sea Saw Press Combo 2kb
Stretch
Circuit is for time 25 to 30 seconds on 20 seconds rest.
Posted on June 11th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warm Up-Elephant Jumping Jacks/Swing Variations
Side Stepping Swings
Seated Box Press 2 KB
Swiss Ball Knee to Chest Ab Drill
Pull Ups
Snatches Left
Snatches Right
Side to Side Bear Crawls
Burpees
Stretch
Circuit was set up for stations: 25 to 30 seconds on with 20 seconds rest for 3 full founds.
Posted on June 7th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warm Up: Snatch technique
2 Handed Swings
Deck Squats with KB
Renegade Lunges
Alternating Swings
Weightless Russian Twists
Right Arm Press
Left Arm Press
Stretch
Workout is for time: 30 seconds on 20 to 25 seconds rest. 3 Full rounds
