Posted on August 31st, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups for time
Swings
Jump Squats
Renegade Rows
Dragon Twists with KB
Swing Clean and Press Right _Clean and press for new students
Swing Clean and Press Left _Clean and press for new students
Clean and Lunge or Snatch to Lunge Right and Left _Victim’s choice _New students clean and press only
Stretch
30 seconds on 20 seconds rest [...]
Posted on August 30th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups for time 5 mins 1 rep then switch sides for time.
Side Stepping Swings (Regular Swings for new students)
Push Ups
Renegade Rows (2kb)
Dragon Twists
Swing-Clean- Press R
Swing-Clean- Press L
Snatch to lunge R (Clean & Lunge R) for new students
Snatch to lunge L (Clean & Lunge L) for new students
Stretch
30 seconds [...]
Posted on August 29th, 2007
Designed by Mike Lucas, RKC
Warm Up-Bosu/Body Weight
Seated Box Press 2 KB
Floor Wipers with Heavy Rod
2kb Bosu Floor Press
Swings 2kb
Pull Ups with Band Assistance
Swing High Pull Combo Right
Swing High Pull Combo Left
Tambata Burpees 4 sets (20 seconds on 10 seconds rest)
Circuit is for time. 30 seconds on 20 seconds rest for 3 rounds.
Posted on August 28th, 2007
Designed by Mike Lucas, RKC
Warm Up-Bosu/Body Weight
Right Arm Row
Swings R
Left Arm Row
Swings Left
Russian Twists w/kb
Military Press R
Miltary Press L
(Veteran Students will perform this presses on knees)
Burpees
Tambata: New Students 2 handed swings 20 seconds on 10 seconds rest. Veteran Students will perform snatches for 20 seconds and rest for 10 seconds.
Posted on August 25th, 2007
Designed by Mike Lucas, RKC
Warm Up-ABS Seven Ups (10 each direction)
Swings
Right Arm Press
Left Arm Press
Right Arm Row
Left Arm Row
Front Squat
Crunches with Dowel Stick (Weighted)
Circuit was for time 30 seconds on 20 seconds rest.
Posted on August 25th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups
Alternating Clean & Lunge L & R
Swings
Military Press L
Military Pess R
Gladiator Pushups
Bent Over Rows
Evil Wheel (For Abs)
Bosu Hops
Stretch
Circuit was for time 30 seconds on 20 seconds rest.
Posted on August 23rd, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups for time 5 minutes
Swings 2 Handed
Poison (Burpees, Mountain Climbers, Jump Squats, Jumping Jacks)
Evil Wheel -ABS
Posion (Burpees, Mountain Climbers, Jump Squats, Jumping Jacks)
Snatches Right
Posion (Burpees, Mountain Climbers, Jump Squats, Jumping Jacks)
Snatches Left
Poison (Burpees, Mountain Climbers, Jump Squats, Jumping Jacks)
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on August 22nd, 2007
Designed by Mike Lucas, RKC
Warm Up-Ab work on Bosu (With med ball tosses)
Swings 15-20-25
Push Ups 6-7-8
Rt Press 6-7-8
L Press 6-7-8
V-Ups 12-15-20
Front Squats 8-10-12
Double KB Cleans 6-7-8
Stretch
Ladder Workout
Posted on August 21st, 2007
Designed by Mike Lucas, RKC
Warm Up-Ab Work
Swings
Right Arm Press
Right Arm Row
Left Arm Press
Left Arm Row
Alternating Swings
KB Front Squat
Stretch
Circuit is for time. 30 seconds on 20 seconds rest for 3 rounds.
Posted on August 21st, 2007
Designed by Mike Lucas, RKC
Warm Up-Bosu Ab Drills
Swings
Gladiator Push Ups
Med Ball Shouldering
Pull Ups
Right Arm Clean & Press
Left Arm Clean & Press
Renegade Lunge
Stretch
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
