Posted on April 29th, 2008
Designed by Os Aponte, RKC
Warm up:
Body weight
Stations:
Jump rope
Jump lunge with TRX
Pull ups
Plyometric pushup with medicine ball
Step-ups
Swings
Snatch
BOSU drop & pop
Plank balance on balance disks
Double clean & press
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off. Round 3 is only 20 seconds on.
Posted on April 29th, 2008
Designed by Os Aponte, RKC
Warm up:
Figure 8 to a hold, figure 8 to a hold with waiters press
Circuit:
Front squat X5
Kb pushup X 20 or BOSU press X 10
Farmers lunge X 10 (R&L)
One-arm row to maxersist row X 5
Side stepping swing X 20
Circuit is designed for reps. 3 rounds.
Posted on April 24th, 2008
Designed by Os Aponte, RKC
Warm up:
Light jogging in place
Body weight squats
Downward dog to press flow on BOSU
Alt suitcase deadlift X 10
One leg deadlift X 10 (right&Left)
One legged press X 5 (right&left)
Step behind swing or squat flip clean X 20
Circuit is designed for 4 rounds. 30 seconds on 20 seconds off.
Posted on April 24th, 2008
Designed by Os Aponte, RKC
Warm up:
10 two hand swings
20 two hand swings
30 two hand swings
5 pushups
10 pushups
25 pushups
10 Double cleans/ 3 presses
15 Double cleans/ 5 presses
20 Double cleans/ 7 presses
Pushups/Renegade row
Double clean/Double snatch
Lunges/Sots press
Circuit is designed for 2 rounds for the first section and 3 rounds for the lsat 2 sections. 30 seconds on 20 [...]
Posted on April 24th, 2008
Designed by Os Aponte, RKC
Warm up:
J/M Body weight
Circuit:
Swings X 20
Tactical lunge X 10
Pushups X 5,10,15
One legged deadlift
Double cleans
Renegade rows
Jump lunge
Suitcase deadlift
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off except where reps are specified.
Posted on April 24th, 2008
Designed by Os Aponte, RKC
Warm up:
Joint Mobility/Swings/TGUX3
Windmill/Overhead walk
Circuit:
Squat X 7
Swings X 7
Supine bike X 7
Row X 7
Cleans X 7
Press X 10
Bear walk (front & back)
Squat/Flip/Clean X 20
Russian twist X 20
Row/Clean/Press X 20
Circuit is designed for reps, 3 rounds each section.
Posted on April 24th, 2008
Designed by Os Aponte, RKC
Warm up:
TGU X3
Circuit:
Double snatch
Tactical lunge
pull-ups
Tire flip
Jumping jacks on BOSU
Jab & twist
Rope snaps
Double cleans
Get up get down
Towel curls
Traveling ice skaters
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on April 22nd, 2008
Designed by Carla Cocco, RKC
Warm up:
Energizing Warm up W/JM
Swing ladders with heavy bell 5,4,3,2,1,2,3,4,5
Circuit:
BOSU cone walk
Clean/Swing/Snatch L
Clean/Swing/Snatch R
2 hand swing/Catch/Deck squat
2 kb clean/Squat (on BOSU)
(Feet on stability ball, hands on floor, pull in to abs)
Floor wipers
2 kb suitcase deadlift
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on April 17th, 2008
Designed by Os Aponte, RKC
Warm up:
Halos & slingshots X 10 (Clockwise & counter clockwise)
Sumo dead lift X 50
Push-ups X 25
Clean/Press 15
Floor wipers X 50
Jump squats X 25
Swing X 50
Farmers walk with kettlebell X 1 lap
Circuit is designed for reps.
Posted on April 17th, 2008
Designed by Carla Cocco, RKC
Warm up:
Energizing warm up W/ joint mobility
Double windmills
Circuit :
Kb shouldering
Clean/Press/Front squat R
Row R
Clean/Press/Front squat L
Row L
Swing/Renegade lunge
Push up/V-up
Alt swings
Circuit is designed for 2 rounds. 40 seconds on 20 seconds off.
