Posted on July 19th, 2007
Designed by Mike Lucas, RKC
Warm Up-Joint Mobility and Windmills
Swings
Right Arm Rows
V-Ups
Left Arm Rows
Ab crushers with KB
Snatches Left
Burpees
Snatches Right
Burpees
Alternating Swings
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on July 18th, 2007
Designed by Mike Lucas, RKC
Warm Up-Joint Mobility
Ab work-Various
High Pull-Snatch-Windmill R
High Pull-Snatch-Windmill L
Bent Over Rows (2kb)
Side Stepping Swings
Gladiator Pushups
Right Press (Left leg up)
Left Press (Right Leg up)
Stretch
Circuit is for time. 30 seconds on 20 seconds rest for 3 full rounds.
Posted on July 17th, 2007
Designed by Mike Lucas, RKC
Warm Up
Joint Mobility/Windmills 5 each side
Body Weight-Burpees -Split Jumps, Body Weight Squats, Push Ups
Side Stepping Swings
V-Ups
2 KB Clean & Press (Clean Each Time)
Weightless Russian Twists
Single Leg Dead Lift Left
Planks
Single Leg Dead Lift Right
Renegade Row Right Side with Left Leg Up
Renegade Row Left Side with Right Leg Up
Stretch
circuit is for time- 30 [...]
Posted on July 14th, 2007
Designed by Mike Lucas,RKC
Warm Up
Joint Mobility
Bear Crawls
Burpees
2 KB Cleans
2 KB Squats
2 KB Push Ups
2 KB Burpee-Clean-Squat-Pushups
Repeat for 3 cycles
Snatches Left
Snatches Right
Snatch to overhead Squat Left
Snatch to overhead Squat Right
Repeat for 2 or 3 cycles
Stretch
Circuit is for time 25 to 30 seconds on with 20 seconds rest.
Posted on July 13th, 2007
Designed by Mike Lucas, RKC
Warm Up -Gladiator Pushups and Turkish Get Ups for time
2 KB Swings
2 KB Cleans
2 KB Military Press
2 KB Swing-Clean Press
4 rounds 30 seconds on 20 seconds rest.
Ab Crusher V-Ups (W/KB)
Russian Twists (W/KB)
Ab Crusher Russian Twist Combo (W/KB)
2 rounds 40 seconds on 25 seconds rest.
Stretch
Posted on July 12th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warm up -
Walking Windmills (Left & Right)
Body Weight (Gladiator Pushups-Split Jumps-Body Weight Squats-Jumping Jacks)
2 KB Swings 10
2 KB Alternating Cleans 8
2 KB Military Press 6
2 KB Swing-Clean-Press 5
Repeat Twice
V-Ups (w/kb)
Russian Twists (w/kb)
V-Up Russian Twist w/KB combo
Repeat Twice for time
Part 1 of circuit is for reps. Part 2 of circuit is [...]
Posted on July 11th, 2007
Designed by Mike Lucas, RKC
Joint Mobility
Warm Up-Walking Windmills
Swing-High Pull-Snatch Left
Swing-High Pull Snatch Right
Alternating Swings
Renegade Rows
Dragon Twists
Clean-Squat-Press Left Side
Clean-Squat-Press Right Side
Planks
Regular
Right leg up
Left leg up
Stretch
Circuit is for time 30 seconds on 20 seconds rest for 3 full rounds.
Posted on July 10th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Up to windmill 4 each side
Alternating Swings
Poison
Alternating Presses 2KB
Poison
Snatches Left into Right
Poison
Alternating Cossack with 2KB
Poison
Stretch
Circuit is for time. 30 seconds on 20 seconds rest for 3 full rounds.
Posted on July 9th, 2007
Designed by Sarah Lurie for Mike Lucas’s class, RKC
Warm Up-Snatch to Windmill 5 each side
2 KB Front Squat x 8 Reps
2 KB Single Leg Dead Lift x 8 Reps L/R
2 KB Row/Clean/Press Combo x 8 Reps
Jump Squats x 45 seconds
Negative Kettlebell Crunches
Finish with 4 to 8 sets of 2 arm swings for 20 seconds on 10 [...]
