Posted on October 15th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups for Time (5 Mins)
Swings
Sea Saw Presses (2kb)
Renegade Lunges
Push Ups
Ab Crusher Twist Combo
Snatch to Windmill Left
Snatch to Windmill Right
Alternating Swings
Stretch
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
Posted on October 10th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups for time.
Cossack 2 KB
Swing – Clean -Press R
Swing – Clean – Press L
Alternating Floor Press 2 KB
Renegade Rows
Hanging Snatches R
Hanging Snatches L
Spartan Floor Sweepers 2 KB
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
Posted on October 9th, 2007
Designed by Mike Lucas, RKC
Warm Up-Windmills 5 each side
Swings
Kettlebell Sit and Hold
Med Ball Tosses on Bosu for Abs
Suitcase Deadlift 2 kb
Swing-Clean-Press R
Swing-Clean-Press L
Tactical Lunges
Renegade Rows
Strecth
Circuit is for time. 30 seconds on 20 seconds rest.
Posted on October 8th, 2007
Designed by Mike Lucas, RKC
Warm Up-Windmills 5 each side then 3 each side
Swings
Right front squat
Sit and Hold
Left Front Squat
Renegade Lunge
Right Row
Alternating Swings
Left Row
3 rounds for time. 30 seconds on 20 seconds rest.
20 seconds of swings then 20 seconds of planks. 4 sets
Stretch and use foam rollers.
