Posted on December 21st, 2007
Designed by Mike Lucas, RKC for the 20th evening class and the 21st morning classes.
Warm Up-Walking Swings
Circuit:
Heavy Swings -2 handed 10 reps
Right Arm Press 10 reps
Left Arm Press 10 reps
Bosu Chest Press 2 KB
Right Arm Row 10 reps
Left Arm Row 10 reps
Front Squat 10 reps
after 3 rounds- 60 snatches. 30 per arm. Trade hands after [...]
Posted on December 19th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Up to Windmills 5 each side
Walking Swings Across the Room
Circuit:
Snatches left into right 8 reps each side
Renegade Lunge 12 reps
Side Stepping Swings 15 reps
Reverse Crunch 10 reps
Seated Rows 10 reps
Dragon Twist 10 reps
Right Arm Clean and Squat alternate Swing into Left Arm Clean and Squat 12 reps
Circuit is [...]
Posted on December 18th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Up 5 Times each side
Swings
Clean to Single Leg Deadlift Right
Clean to Single Leg Deadlift Left
Double Kettlebell Military Press
Renegade Rows
Side Stepping Swings
Ab Crusher to Russian Twist Combo
Circuit is for 30 seconds on 20 seconds rest.
Posted on December 14th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups 5 each side
Station Circuit
Renegade lunge to deck squat to halo
Bosu Hops
Small tire vertical sideway jumps (In and out of tire left to right)
Swings 2 handed
Right Arm Snatch
Left Arm Snatch
Overheard Heavy Medball throw into tire flip for first round. Burpee to tire flip second round. Regular tire flip [...]
Posted on December 12th, 2007
Designed by Mike Lucas, RKC
Warm Up-Turkish Get Ups 3 each side & Alternating 2 KB Press
Circuit: Ladder
Swings 25-20-15
Double KB Military Press 10-8-6
Ab Crusher Jack Knife Combo 14-12-10
Snatches R 10 L 10 R 8 L 8 R 6 L 6 (10-8-6)
Renegade Row 12-10-8
Clean & Lunge R 10 L 10 R 8 L 8 R 6 L [...]
Posted on December 10th, 2007
Designed by Mike Lucas, RKC
Warm Up- Body Weight Squats
Circuit:
Swings
Swing -Catch-Squat
Ab Throws with Med Ball on Bosu
Snatches Left
Snatches Right
Right Arm Row
Left Arm Row
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
Posted on December 5th, 2007
Designed by Mike Lucas, RKC
Warm Up-Snatches 10 per arm 3 times with rest between reps
Circuit:
Alternating Swings 15
Clean & Press to OH Squat 6
Clean & Press to OH Squat 6
Alternating Floor Press 10
Push Up to Renegade Row Combo 5
Bosu Ice Skaters 15
300 Floor Sweepers 10
Stretch
Circuit is for reps-3 rounds
Posted on December 4th, 2007
Designed by Mike Lucas, RKC (Once and for all class)
Warm Up-Snatches and Windmills
Circuit:
Swing Combo (All combined R, L, 2 Handed, Alt)
Bosu Chest Presses
Partner Tire Passes
Renegade Rows 2 KB
2 KB Military Presses
Bosu Planks
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
Stretch
Posted on December 4th, 2007
Designed by Mike Lucas, RKC
Warm Up-Swings
Circuit
Renegade Lunge under stick
Two Handed Swings
Front Squats
Tire Flipping
Standing Rope (Alternating Throws)
Ab Crusher to V-Up Combo
Stretch and use foam rollers.
Circuit is for time: 30 seconds on 20 seconds rest.
