Posted on January 30th, 2008
Designed by Os Aponte
Warm Up-Joint Mobility-Body Weight Drills-Turkish Get Ups
One Leg Deadlift X 5 R and L
One Arm Rows X 15 R and L
Alternating Swings X 20
Two Handed Swings X 10
Clean and Press X 5 R and L
Figure 8 to a hold X 10 R and L
Circuit is designed for 3 rounds.
Swings R into L [...]
Posted on January 30th, 2008
Designed by Jesus Gaitan, RKC
Alternating Presses 2 KB
Alternating Swings
Halo to Deck Squat
Reverse Turkish Get Up (4)L
Bosu Mountain Climbers
Reverse Turkish Get Up (4)R
Hindu Pushups
2 Handed Swings 10, 15, 20 ladder.
Cool Down and Stretch.
Circuit is for 3 rounds for time. 30 seconds on 20 seconds rest.
Posted on January 28th, 2008
Burn Class
Designed by Os Aponte
Joint Mobility
Warm Up
Halos, (Around the world)
Squats, Turkish Get Ups, Arm Bars
Swing Ladder (10,15,20)
C & Press Ladder (1,2,3,4,5)
Snatches 5 Right and Left every minute for 10 mins.
Cool down Stretch.
Workout 2 300 Class
Desined by Os Aponte
Warm Up
Halos around the world
Squats, Turkish Get Ups, and Arm Bars
Front Squat x 10
Alt Press x 10
Ren Row [...]
Posted on January 22nd, 2008
Designed by Ruggy Joesten, RKC
Warm Up-Bosu Squats 10 reps X2
2 Handed Swings
Kb Squat
KB Swing-Catch-Squat
3 rounds 30 seconds on 20 seconds rest.
2 KB cleans
2 KB Press
2 KB Clean and Press
3 rounds 30 seconds on 20 seconds rest.
KB V-Ups
KB V-Ups/Russian Twist Ab Crusher Combo
3 rounds 30 seconds on 20 seconds rest.
Stretch
Circuit is designed for time. 3 [...]
Posted on January 8th, 2008
Designed By Sarah Lurie, RKC
Warm Up with Z Neural warmup and 3 rounds of Jump Rope (45 second rounds)
Circuit
Clean, Snatch, Overhead Squat L/R x 5
10 – 2 arm swings
Clean, Snatch, Lunge with kb locked out overhead L/R x 5
10- Alternating Swings
Repeat circuit 5 times with no rest in between exercises, but 2 minutes rest [...]
Posted on January 8th, 2008
Designed By Sarah Lurie, RKC
Warm Up with 3,4,5 Overhead Squat L/R
Circuit
10 – 2 Arm Swings
5 Snatches L/R
5 clean and squat L/R
5 clean and press L/R
10 Alternating Swings
10 Renegade rows
20 Prisoner Squats (squat with hands behind head- body weight)
Repeat for 3 rounds with 20 seconds in between each exercise
Stretch
Posted on January 2nd, 2008
Designed by Mike Lucas, RKC
Workout
Warm Up- Turkish Get Up to Windmill Combo 5 each side
Circuit
2 KB Cleans
2 KB Sea Saw Press
Renegade Rows
Burpees
Burpee to Renegade Row to Clean and Sea Saw Press Combo
3 rounds for time
Swings light weight-medium weight-heavy weight (10 reps for each weight in each direction)
3 rounds for time
ABS-
Russian Twist w/kb
V-up Ab crusher
Twist Ab [...]
