Posted on November 29th, 2007
Designed by Mike Lucas, RKC
Warm Up-Tire Flip to Med Ball Crush
Circuit
Swings
Alternating Sea Saw Press
Ab Crusher Jack Knife Combo
Snatches L
Snatches R
Clean to Single Leg Deadlift R & L
Circuit is for time 30 seconds on 20 seconds rest.
Posted on November 28th, 2007
Designed by Mike Lucas, RKC
Warm Up-Snatches 30 reps per arm trading after 10 reps per arm.
Circuit:
Swings R
Diagonal squat to Lift R
Left Arm Swing
Diagonal squat to Lift L
2 KB Clean and Press (Clean each time)
Renegade Rows
Ab crusher – v-up jacknife combo
Modified Bosu Twist (Twist and shout drill)
Circuit is for time: 30 seconds on 20 seconds rest. [...]
Posted on November 27th, 2007
Designed by Mike Lucas, RKC
Once and For All Class (30 Mins)
Warm Up-Lateral Medicine Ball Tosses -Partner Kneeling Chest Passes with Medball on Bosu.
Circuit:
Right Arm Swing
Diagonal Squat to Lift Right Side w/kb
Left Arm Swing
Diagonal Squat to Lift Left Side w/kb
Push Ups (On ground or on Wall for clients that can’t do them on the ground)
Renegade Rows
Stretch
Circuit [...]
Posted on November 26th, 2007
Designed by Mike Lucas, RKC
Warm Up-Bosu Abs(Back Extensions, Bosu Boxer Crunches, Oblique Crunches Left and Right Side)
Circuit:
Swing -Catch-Dragon Twist combo 8 reps
Bosu Push Ups 10 reps
Right Arm Clean to Lunge Combo 8 reps
Left Arm Clean to Lunge Combo 8 reps
Bosu Hops 20 reps
Swings 20 reps
2 KB Seated Row to Double Clean to Double Snatch [...]
Posted on November 24th, 2007
Designed by Mike Lucas, RKC
Saturday 8:30 am and 9:30 Classes
Warm Up- Bosu –Abs Bosu Boxer Crunches . Bosu V-Ups, Bosu Planks-Bosu Snapups
Circuit
Part 1 (1 round person A & person B drill)
Swings 15-20-25
Alternating Floor Press 6-7-8
Sea Saw Press 6-8-10
Part 2 for time
Burpees
Renegade Rows
Tactical Lunges
Deck Squats
X 3 rounds
Part 3
For Reps X 1 or 2 rounds
Snatches Right [...]
Posted on November 23rd, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups 5 minutes 8 Military Presses each side and 10 push ups.
Alternating Snatches 2 KB
Jump Squats
Bosu Front Squats w/kb
Renegade Row to Burpee Combo with a jump
Single Leg Deadlift Left
Single Leg Deadlift Right
2 KB Hanging Snatches
Ab Crusher Twist Combo
Circuit is for time 30 seconds on 20 seconds rest 3 [...]
Posted on November 16th, 2007
Designed by Mike Lucas, RKC
300 class
Warm Up-Human Assisted Pistols (alternative is Dragon Twist)
Circuit:
Sea Saw Press 2 KB 6-8-10
Swings 10-15-20
Bosu V-Ups 8-12-14
Split Jumps (Alternative Body Weight Lunges) 8-12-14
Snatches R and Left 8-10-12
Renegade Lunges 8-10-12
Stretch
Posted on November 14th, 2007
Designed by Mike Lucas, RKC
Warm Up-Single Leg Deadlift 2 stes 5 each side
Tire flipping across room into (5 to 10) swings then tire flip back (250 lb tire)
Bosu Floor Chest Press 2 kb
Dragon Twists
Push Ups
Renegade Rows
Snatches Left
Snatches Right
Bicycles for Abs
Circuit time is based on how fast the athlete can tire flip swing from one side [...]
Posted on November 12th, 2007
Designed by Mike Lucas, RKC
Warm Up-5 Windmills each side
Alternating Floor Press (5 each side)
Right arm swing 15 reps
KB Curls (w/towel) 8 reps
Left Arm Swing 15 reps
Sea Saw Press 8 reps
Dragon Twist 8 reps
Seated Rows 8 reps
Ab Crushers w/kb 12 reps
Designed for 3 rounds.
Posted on November 8th, 2007
Designed by Mike Lucas, RKC
Warm Up-Kettlebell Warm Up (Swings-Tactical Lunges-Figure 8’s, halos)
Circuit:
Kettlebell Seated Rows
Right Arm Snatch to Lunge
Left Arm Snatch to Lunge
Swings
Overheard Lockout Walks in Circles
Alternating Presses
Stretch
Circuit is for time 30 seconds on 20 seconds rest.
