Posted on October 31st, 2007
Designed by Mike Lucas, RKC
Warm Up-Walking Swings
Circuit
Bosu Twist and Shout (w/kb)
Side Stepping Swings
Spart Floor Sweepers
Walking Lunges 2kb racked up
Swings with a hop
Planks Right leg up for 30 seconds into left leg up for 30 seconds
Snatches R for 30 seconds into snatches left for 30 seconds.
Alternating Swings
Circuit is for time 25 to 30 seconds on with [...]
Posted on October 29th, 2007
Designed by Sarah Lurie, RKC, CPT, CSCS
Warm Up- 2 KB good morning x 10
Downward/Upward Facing Dog x 10
Figure 8 to hold x 20
Tactical Lunges x 20
Circuit Mobility Warm Up and Body Weight Circuit
Squat
Down Dog
Bear Squat x 5
Side Plank
Push Up
Side Plank
Circuit
2 KB clean and press
O.A. Row
O.A. Swing
O.A. Swing
Floor Press
Tactical Lunge
2 KB Front Squat
3 rounds for [...]
Posted on October 29th, 2007
Designed by Mike Lucas, RKC
Warm Up-Snatch to Windmills
Circuit
Walking Sea Saw Press accross the room (2kb)
Farmers walk back accross the room (2kb)
Swings
Renegade Rows (2kb)
Snatches Left
Snatches Right
Kettlebell Planks
Tactical Lunges
Stretch
Circuit is for time 30 seconds on with 20 seconds rest between sets for 3 rounds.
Posted on October 26th, 2007
Designed by Sarah Lurie, RKC, CPT, CSCS
Warm Up-Joint Mobility (Kettlebell Deep Squats)
“Full Body Attack”
Renegade Rows
Snatches Left
Renegade Rows
Snatches Right
2 Arm Swing
2 KB Clean & Press
2 KB Single Leg Dead Lift
Circuit is for time 30 seconds on 20 to 30 seconds rest for 3 rounds.
Stretch
Posted on October 25th, 2007
Designed by Mike Lucas, RKC
(Once and 4 all class)
Warm Up-Cardio (Body weight and Bosu abs)
Circuit
Right Arm Swing
Planks (Alternative Wall-Pushups)
Left Arm Swing
Renegade Rows
Alternating Swings
Good Mornings
Body Weight Alternating Lunges
Stretch
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
Posted on October 24th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Up to Windmills 5 each side.
Swings
Seated Rows (2 KB)
Clean-Squat-Press (2KB)
Clean & Lunge Left
Clean & Lunge Right
Snatches Left
Snatches Right
Ending Drill
Alternating Sea Saw Presses with a walk. 2 KB
Strectch
Circuit is designed for 30 seconds on with 20 seconds rest between sets. 3 rounds.
Posted on October 22nd, 2007
Designed by Sarah Lurie, RKC, CPT, CSCS
Monday Rocks
Warm Up-Abs & Hops
Circuit:
2 KB Front Squat
2 KB Clean & Jerk Combo
2 KB Swing
Body weight Dragon Twist x 10 reps
Push Ups RR Combo
50 Hindu Squats
x 3
Posted on October 18th, 2007
Designed by Mike Lucas, RKC (Once and 4 all Class)
Warm Up-Abs and Suicide Sprints
Swings
Renegade Lunge Under Sticks
Right Arm Snatches
Heavy Medicine Ball Shouldering
Left Arm Snatches
Kneeling 2 KB Military Press
Alternating Swings
Stretch
Circuit is for time- TBD by student’s ability’s. Circuit is designed for 3 rounds.
Posted on October 17th, 2007
Designed by Mike Lucas, RKC
Warm Up-Snatches 3 sets of ten each side with an alternating swing for the switch. Do not set the bell down until you have done 3 sets of 10 each side.
Swings
Single Leg Deadlift Left
Single Leg Deadlift Right
Bosu Floor Press (2kb)
Sumo Deadlift
Alternating Swings
Renegade Lunges
Bosu Boxer Crunches
Stretch
Circuit is for time 30 seconds on [...]
Posted on October 16th, 2007
Designed by Mike Lucas, RKC
Warm Up-Walking Snatch to Windmills
Swings
Plank
Right Swing
Renegade Row
Left Swing
Alternating Swings
Clean & Lunge Left
Clean & Lunge Right
Stretch
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
