Posted on March 25th, 2008
Designed by Dee Hayes, RKC
Warm up:
W/Yoga & JM
Farmers Walk around the room
2kb rack walk
Over head walk L
Over head walk R
Lunge around the room
Circuit:
10 THS, 10 OAS R, 10 OAS L, 10 Alt swings ( 10 rounds, =400 swings total)
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Snatch R
Snatch L
2kb front squat
Last portion of circuit is designed for 2 rounds. 30 seconds on 20 [...]
Posted on March 25th, 2008
Designed by Os Aponte, RKC
Warm up:
TGU X5
Circuit:
Med ball clean&press
Alt lunges
Pullups or TRX overhead row
4 point bosu pushup
Swings
Jump rope
Mule kicks
Traveling ice skaters
Figure 8 to a hold
Rifle Drill
Reverse flutter kicks on stability ball
Power ball
Circuit is designed for 3 rounds. 30 seconds on 20 seconds rest. Last round 20 seconds on 10 seconds rest.
Posted on March 20th, 2008
Designed by Dee Hayes, RKC
Warm up:
Yoga
Stations:
Round robin swings 2-2-2
Step up w/kb
Bw jump squats
Mt. climbers
Bosu chest press
Kneeling single arm press R
Kneeling single arm press L
Abs sweepers w/ body bar
Swing pull squat
Bonus:
Kb snatch (30 R&L X3)
Stretch
Circuit is designed for 3 rounds. 30 seconds on 20 seconds rest. (Except for the bonus)
Posted on March 20th, 2008
Designed by Jessie Shea, RKC
Warm up:
Halo L/R
Hot potato
Hop,Hop,Hop L/R Both
Circuit:
Left arm swing
Left arm row X3
Left arm clean & press
Left snatch
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Right arm swing
Right arm row
Right arm clean & press
Right snatch
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Renegade lunge
Deck squat
Quick (happy) feet
Squat
Stretch
Circuit is designed by for [...]
Posted on March 20th, 2008
Designed by Ruggy Joeston, RKC
R-swing/Snatch
L-swing/Snatch
Swing/Catch/Squat
2Kb clean/Burpee
Kb boxer crunch
L press
R press
Renegade rows
Stretch
Circuit is designed for 3 rounds. 30 seconds on 20 to 30 seconds rest.
Posted on March 20th, 2008
Designed by Dee Hayes, RKC
Warm up:
TGU 3-2-1
Circuit:
Swing/Squat ladder (10 swings 1 squat: 9 swings 1 squat= down to 1) X3
Alt one hand clean/Press X3
One arm row R&L (1 min each side)
Single leg deadlift R&L (1 min each side)
Tact lunge (30 sec)
Russian twist (30 sec)
Stretch
Circuit is for time. (Time varies with exercise)
Posted on March 18th, 2008
Designed by Dee Hayes, RKC
Warm up:
20 Two hand swings
10 One hand swings
20 Alt swings
Circuit:
Alt snatch ladder 1-6/ 6-1
2kb clean/Press 8 reps
Bottoms up clean R 30 seconds
Bottoms up clean L 30 seconds
Walking lunges 30 seconds
Walking swings 30 seconds
Suitcase deadlift 30 seconds
Bonus:
20 Two hand swings
10 One hand swings
20 Alt swings
Stretch
Circuit is designed for 3 rounds. Partial Time [...]
Posted on March 15th, 2008
Designed by Jessie Shea, RKC
Warm up:
TGU
Circuit:
One arm swing L
One arm swing R
Dragon twist
Renegade row
Swing squat (Ladder)
Bicycle abs
Kneeling 2kb press
Jump squat
Alt swings
Bonus:
V-ups
Planks
Flutter kicks
Planks
Stretch.
30 seconds on 20 seconds rest. Circuit is designed for 3 rounds.
Posted on March 15th, 2008
Designed by Dee Hayes, RKC
Warm up:
TGU W/Windmill 5 min
Circuit:
Alt clean/Press
Bosu runner
KB squat
Alt swings
Bosu kick go around
THS
Alt snatch
Stretch
Circuit is designed for time. 30 seconds on 20 seconds rest.
Posted on March 11th, 2008
Designed by Dee Hayes, RKC
Warm up:
Yoga
3 sets 10 reps body weight squats
One hand swing/Snatch ladder
Circut:
Two hand swings
Figure 8
Mil press R
Mil press L
2kb cleans
Reg lunge w/kb
Swing/Pull/Squat
Bonus:
5 set’s of snatches R & L
Stretch
Circuit is for time. 30 seconds on 20 seconds rest for 3 rounds. (Except bonus)
