Posted on
March 29th, 2008
Designed by Jessie Shea, RKC
Warm up:
Body weight squats
High plank, into pushup
into side plank L, into pushup
into side plank R, into pushup
into jump squat.
Circuit:
Left arm swing (25 seconds)
Into left clean/squat/press (25 seconds)
Right arm swing (25 seconds)
Into right arm clean/squat/press (25 seconds)
Alt swings
V-up twist
2 arm swing (25 seconds)
Into squats (25 seconds)
Circuit is designed for 3 rounds. 30 [...]
Posted on
March 27th, 2008
Designed by Dee Hayes, RKC
Warm up:
Yoga
Wind mill 3-2-1 (each side)
TGU 3 (each side)
Circuit:
Single leg deadlift W/ Bosu R
Single leg deadlift W/ Bosu L
Side stepping swings
2kb Clean/Squat/Press
Deck squat
Lunge W/Body bar press
Snatch R
Snatch L
Bosu chest press
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on
March 27th, 2008
Designed by Carla Cocco, RKC
Warm up:
See saw press ladder- 5,4,3,2,1,2,3,4,5
Circuit:
Single leg deadlift R
Clean & lunge L
Hi pull/Snatch R
Single leg deadlift L
Clean & lunge R
Hi pull/Snatch L
Side-Stepping swings
Circuit is designed for 3 rounds. 30 seconds on 30 seconds off.
Posted on
March 27th, 2008
Designed by Jessie Shea, RKC
Warm up:
Jump rope (2 min)
Push ups
V-ups
Circuit:
THS
Renegade row
Single leg deadlift L
Single leg deadlift R
2kb Clean/Press
Heavy squat
Swing/Snatch L
Swing/Snatch R
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on
March 27th, 2008
Designed by Dee Hayes, RKC
Warm up:
TGU 3 each side AIT
Windmill 3 each side AIT
Circuit:
THS
Clean/Squat R
THS
Clean/Squat L
THS
Clean/Press R
Alt swing
Clean/Press L
Alt swing
Clean/Squat/Press R
One hand swing R
One arm row R
Clean/Squat/Press L
One hand swing L
One arm row L
(1 min break)
Circuit is designed for 2 rounds. 30 seconds on 15 seconds rest.
Posted on
March 27th, 2008
Designed by Os Aponte, RKC
Warm up:
Joint mobility/Dance warm up
Front squat
Snatch
Bosu lunge
Clean & press
Suit case dead lift
Swing
Tactical lunge
Sots press
One leg dead lift
Circuit is designed for 2 rounds. 40 sec0nds on 20 seconds off.
Posted on
March 27th, 2008
Designed by Os Aponte, RKC
Warm up:
Joint mobility/Dance
Front squat
Snatch
Bosu lunge
Clean & press
Suit case dead lift
Swings
Circuit is designed for 3 rounds. 40 seconds on 20 seconds off.
Posted on
March 25th, 2008
Designed by Os Aponte, RKC
Warm up: Joint mobility, 1 gym drill/Halos-slingshot
Circuit:
Two handed swing X20
Clean and Press X5 L&R
Suit case deadlift X10
Clean and Press X5 l&R
——————————————-
2kb Clean and Press X5
Bear walks
Seated press X5
Circuit is designed for reps. 3 rounds for each section.
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Posted on
March 25th, 2008
Designed by Carla Cocco, RKC
Warm up:
Farmers Walk Overhead right arm 1 lap the 10 right arm swings, then one more lap on the right arm. Repeat with left arm.
Circuit:
Dragon twist
Poison
Swing/ Front catch/ Front squat
Poison
Alt swings
Poison
Kneeling see-saw press
poison
Poison choices:
Burpees
Jump rope
Squat jumps
Circuit is designed for 2 rounds. 30 seconds on 30 seconds rest with a 1.5 min. break [...]
Posted on
March 25th, 2008
Designed by Os Aponte, RKC
Warm up:
Balance drills
Circuit:
Deck squats
Push n reach
Swings
Alt press
Squat slingshot
Bosu hyper ext.
Supine bike
Double cleans
Farmers walk (1 lap)
Bear walk (no bells)
Circuit is designed for 3 rounds. 30 seconds on 20 seconds rest.
