Posted on February 29th, 2008
Designed by Jesus Gaitan, RKC
Warm up:
Hindu push up
Hindu Squat
Circuit:
2 hand swing
Alt mil-press
Cresent swing
2kb squats
Snatch L
Snatch R
Bonus (Hindu squats or hindu Push ups at the end of each round)
Stretch
Circuit is designed for time. 30 seconds on 20 seconds rest for 3 rounds.
Posted on February 29th, 2008
Designed by Dee Hayes, RKC
Jm/Yoga
Halo/Sling shot/Figure 8/ 20 swings
Circuit
Step up w/Kb
See saw press
Alt swings
Plank
2kb squat
Reg lunge
Med ball over shoulder
V-up
Jump squats
Stretch
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
Posted on February 27th, 2008
Designed by Jessie Shea, RKC
Warm up :
5 Burpees
Swing squat ladder (1-2-3-4-5)
5 Burpees
Circuit
Left arm row
Left arm swing X2
Left arm press
Jump squat X2
Dragon twist
Right arm row
Right arm swing [...]
Posted on February 26th, 2008
Designed by Dee Hayes, RKC
Warm Up- Joint Mobility
Turkish Get Ups 3-2-1
W/M 3-2-1
Circuit:
2 KB Swings
Squat R
Rows R
Squat L
Row L
Swing – Pull – Squat
Russian Twist with KB
Round Robbin 2-2-2 1 min x 1 the 45 seconds x 1
Stretch and cool down.
Circuit is designed for 3 rounds 30 seconds on 20 seconds rest.
Posted on February 26th, 2008
Designed by Carla Cocco, RKC
Warm Up- 5 Minute Snatch Test
Circuit:
Tire Flipping
Walking Lunges 2 KB
Ball Slams
2 KB Suitcase Deadlifts
Alternating Swings
Renegade Lunges under sticks
Floor Wipers
2 KB Clean & Press
Stretch
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds.
Posted on February 25th, 2008
Designed by Dee Hayes, RKC
20 Swings 2 Handed
10 Overheard Squats
20 Alternating Swings
Clean and Press Right
Clean and Press Left
Deck Squats
Bosu Up and Overs
Bosu Chest Press
Floor Sweepers
Mountain Climbers
Snatch Ladders 8 – 7 -6 and 6- 7- 8
Stretch
Circuit is designed for 3 rounds with 30 seconds on 20 seconds rest.
Posted on February 21st, 2008
Designed by David Butler, RKC
Warm Up Body Weight
Circuit:
Clean & Press R
Bent Over Rows (2kb)
Clean & Press L
Tactical Lunges
Alternating Military Press
2 KB Squat
designed for 3 rounds 30 seconds on 20 seconds rest.
Stretch
______________________________________________
Workout 2
Floor Press 2 kb
Clean -Squat – Press L
KB front squat
Clean – Squat – Press R
Windmill
KB Push Ups
Planks
Stretch
Circuit is designed for 3 rounds for time. [...]
Posted on February 21st, 2008
Designed by Carla Cocco, RKC
Warm Up- Walking Lunges & Bear Crawls
Alternating Swings
Renegade Rows
2 Armed Swings
Sea Saw Presses
Side Stepping Swings
2 KB clean & front squat
Planks
for 3 rounds 30 seconds on 20 seconds rest.
Stretch
Posted on February 21st, 2008
Designed by Carla Cocco, RKC
Energizing warm up
Snatch Ladders 4-5-6 R and 4-5-6 L
Exercises Person A Person B drills
Person A 2 KB Swing – Clean – Push Press
Person B V-Up to Russian Twist w/Straight Arms
(Switch)
Person A Swing- High Pull- Snatch R
Person B Side Plank R
(Switch)
Person A Swing- High Pull Snatch L
Person B Side Plank L
(Switch)
Person A [...]
Posted on February 21st, 2008
Designed by Os Aponte, RKC
Warm Up- Joint Mobility, a tension drill, and a couple of Bosu Balance Drills.
Front Squat-Half Bosu Push up- Swings-Double Cleans
Clean to lunge to press-lying half Bosu Russian Twist-black side up bosu squat-one leg dead lift.
Side Lunge-dive bomber push ups-flutter kick swimmers
X 3 rounds for time. 30 seconds on 20 seconds rest.
Stretch
