Posted on August 16th, 2007
Designed by Mike Lucas, RKC
Warm Up-Ab Circuit
Swings 2 Handed
Pushups
Medicine Ball Shouldering
Bosu Mountain Climbers
Pull Up Bars (Using the band)
Right Clean & Press
Jump Squats
Left Clean & Press
Renegade Lunge Under Stick
Stretch
Circuit is for time 30 seconds on 20 seconds rest. Circuit may be subject to change due to different levels of experience or variation in class size.
Posted on August 15th, 2007
Designed by Mike Lucas, RKC
Warm Up- Snatches to Windmills 5 each side
Side Stepping Swings 15 reps
Snatches Right 8
Snatches Left 8
Hot Potato 12
Renegade Lunge 12
Russian Twists 12
Split Jumps 15 V-Up Russian Twist Combo 12
2 circuits
Swings
Heavy Med Ball Shouldering
Pull Ups
Weighted Crunches with Dowel Sticks
3 rounds for time 30 seconds on 15 seconds rest.
Bear Crawls length of room.
Stretch
Posted on August 14th, 2007
Designed by Mike Lucas, RKC
WarmUp-Body Weight
Swings 20 reps
Snatches Right 8 reps
Snatches Left 8 reps
V-Ups 15 reps
Front 8 reps
Russian Twists 15 reps
V-Ups to Russian Twists w/kb 10 reps
Split Jumps 15 reps
Stretch
Circuit is for reps. 3 to 4 rounds.
Posted on August 11th, 2007
Designed by Mike Lucas, RKC
Warm Up-Windmills 5 each side
Bent Over Rows 8
Snatches 10 Left (Beginners swings 15)
Snatches 10 Right (Beginners swings 15)
Gladiator Push Ups 6
Split Jumps 15
V-Ups 15
Swings 20
Planks
Stretch
Circuit is designed for 3 to 4 rounds. If there is time-Abs
Posted on August 9th, 2007
Designed by Mike Lucas, RKC (7pm class)
Warm Up -Windmills x 5 each
Swings 15 reps
Clean & Squat right side 6 reps
Clean & Squat left side 6 reps
Clean & Press right 6 reps
Clean & Press left 6 reps
Clean-Squat-Press R 6 reps
Clean-Squat-Press L 6 reps
Circuit is for 3 rounds
If there is time abs-Planks
Posted on August 9th, 2007
Designed by Mike Lucas, RKC
Warm Up-Windmills x 5 each side
Swings 10 reps
2kb Sea Saw Presses (New people -Clean & Press) 8 reps
Jump Squats 15 reps
Right Arm Row 10 reps
Left Arm Row 10 reps
Ab Crusher-V Up Combo with light kettlebell 10 reps
Burpees 10 reps
Front Squats 8 reps
Stretch
If time-Abs-Planks
Circuit is designed for 3 to 4 rounds.
Posted on August 8th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Up
Burpee to clean combo R
Burpee to clean combo L
V-Ups
Single Leg Deadlift to Row R
Single Leg Deadlift to Row L
Swings
Snatches R
Snatches L (New students will not do snatches-Right and Left Swing instead)
Stretch
Circuit is for time 25 to 30 seconds on with 20 seconds rest for 3 rounds.
Posted on August 7th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups for Time
Swings
V-Ups
Right Arm Row (Veterans -Renegade Row -RT Pull Left Leg Up)
Left Arm Row (Veterans-Renedage Row -L Pull -Right Leg Up)
Alternating Swings
Push Ups
Right Swing (Veterans-Right Snatches)
Left Swing (Veterans-Left Snatches)
Stretch
30 seconds on 20 seconds rest for 3 rounds.
Posted on August 7th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups for time
Swings
Alternating Cleans (Alt 2kb Cleans)
Renegade Rows Right Pull Left Leg Up (Right Row)
Renegade Rows Left Pull Right Leg Up (Left Row)
Alternating Swings
Russian Twists
Swing-Catch-Squat 1KB
Planks
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on August 2nd, 2007
Designed by Mike Lucas, RKC (9:30am class)
Warm Up-Bosu Mile
Swings
Sea Saw Press
Kettlebell Sit and hold
Dragon Twists (Alternative is KB Front Squat)
Right Arm Swing
Split Jumps
Left Arm Swing
Gladiator Push Up
Stretch
If time -AB work
30 seconds on 20 seconds rest between sets for 3 rounds.
