Posted on
July 31st, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups (Veterans) Windmills for New students (Subject to change)
Technique (Sumo Deadlift) Spend 5 minutes discussing and practicing.
Sumo Deadlift (2 heavy kb’s for veterans) 1 for new clients
Swings
Military Press Right Arm (Veterans will do kneeling presses)
Military Press Left Arm (Veterans will do kneeling presses)
Renegade Lunge
Right Arm Row (Single Leg Deadlift [...]
Posted on
July 31st, 2007
Designed by Mike Lucas, RKC
Warm Up-Bosu Mile
Alternating Sea Saw Press
Swings
Renegade Lunge
Push Ups
Sumo Deadlift 2KB
V-Up
Alternating Swings
Front Squat with KB
Stretch
Circuit is for time 30 seconds on 20 seconds rest. 3 rounds.
Posted on
July 28th, 2007
Designed by Mike Lucas, RKC (9:30 basic class)
Warm Up- TGU’s 5 each side for veterans 3 for new students
Swings
Poison (Jump Squats, Split Jumps,Burpees, Mountain Climbers) For veterans
Clean and Press R for new students (2kb clean and press for veterans)
Poison
Clean and Press L for new students
Poison
Kettlebell Front Squats
Poison
Right arm row for new students (2kb Single leg [...]
Posted on
July 28th, 2007
Designed by Mike Lucas, RKC
Warm Up-Body Weight on Bosu 3 TGU’s each side
Swings with a hop
Reverse Crunches
Heavy Medicine Ball Shouldering
Pistols (With band, door, or human assistance)
Renegade Lunge with a deck squat
Bosu Front Squat
Alternating Swings
Ab Crusher with med ball at feet
Stretch
3 rounds for time.30 seconds on 20 seconds rest.
Posted on
July 27th, 2007
Designed by Mike Lucas, RKC
Warm Up-4 windmills each side and band walks
Swings
Clean & Press Right side
Alternating Swings
Clean & Press Left Side
V-up Russian Twist Combo
Clean & Squat Right
Push Ups-Gladiators
Clean & Squat Left
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on
July 26th, 2007
Designed by Mike Lucas, RKC
Warm Up-Joint Mobility-Windmills X 5 each side & Band Walks
Swings
Alternating Floor Presses (2/kb)
KB Sit and Hold
Russian Twists w/kb
Snatches R
Snatches L
Plank
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on
July 25th, 2007
Designed by Mike Lucas, RKC
Warm Up-Joint Mobility and Abs
Swings
Right Arm Row
Burpee-Snatch-Windmill Combo Left
Left Arm Row
Burpee-Snatch Windmill Combo Right
Renegade Lunge
V-Ups
Alternating Swings
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on
July 24th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Up X 3 each side-Abs
Swings (2 Handed)
Clean & Press Right Side
Alternating Swings
Clean & Press Left Side
Right Swing
Clean & Front Squat Right
Left Swing
Clean & Front Squat Left
Stretch
Circuit is 3 rounds for time. 30 Seconds on 20 seconds rest.
Posted on
July 24th, 2007
Designed by Mike Lucas, RKC
Warm Up-Joint Mobility -Bosu
Swings
Bosu Snap Ups
Alternating Swings
Bosu Hops
Swings
Bosu Planks
3 rounds
Swings
Bosu Bicycle Kicks
Alternating Swings
Bosu V-Ups
Swings
Bosu Planks
Alternating Swings
3 rounds
Circuit was for time 30 seconds on 20 seconds rest.
Posted on
July 20th, 2007
Designed by Brett Jones, Senior RKC and modified by Mike Lucas, RKC
Warm Up-Turkish Get Ups X 3 each side
10 Clean and press R
20 Swings
10 Clean and Press L
20 Alternating Swings
10 Snatches R
20 Swings
10 Snatches L
20 Alternating Swings
10 Single Leg Deadlifts L
20 Swings
10 Single Leg Deadlifts R
20 Alternating Swings
10 Right Arm Rows
20 Swings
10 Left Arm Rows
20 Alternating [...]
