Posted on April 15th, 2008
Designed by Carla Cocco, RKC
Warm up :
Energizing warm up
Walking lunges
Walking lunges W/ kick
Stations:
Double Sumo squat on BOSU/ Prisoner squat on BOSU
Tire flipping W/ Med ball slam
Pushup’s with feet on med ball
Alt. snatches
V-up with halo
Two armed swings
Right lunges with foot on BOSU
Left lunges with foot on BOSU
Circuit is designed for 3 rounds. 30 seconds on [...]
Posted on April 15th, 2008
Designed by Carla Cocco, RKC
Warm up:
Energizing warm up
Farmers walk ->
Bear crawl back
Posted on April 12th, 2008
Designed by Jessie Shea, RKC
Warm up: Abs
Hop to the front/back W/Kb
Hop to the left/right W/Kb
BOSU crunches
BOSU side crunches
BOSU side crunches (other side)
BOSU pushups
7ups (3X10)
Punch up sit up (5 each side)
Circuit:
Side stepping swings
Tactical lunge
Seated row
Jump squat/ Mt. climbers
Kneeling press L
Kneeling press R
Alt snatches
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on April 8th, 2008
Designed by Dee Hayes, RKC
Warm up:
Yoga/JM
Stations:
Med ball shouldering
See saw press
BOSU Mt. climbers
Russian twist
THS
Suit case deadlift
Squat W/kb overhead
BOSU running man
Alt snatch
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on April 8th, 2008
Designed by Jessie Shea, RKC
Warm up:
Swing/Squat ladder 1-5
Stations:
2 hand swing
Pistols (assisted)
Bear crawls
Kettlebell ski jumpers (over pole)
Swoop and pulse abs
Pull ups or Pushups
Step ups (on box)
Alternating presses
Finnish with 2 minutes of snatches
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on April 3rd, 2008
Designed by Dee Hayes, RKC
Warm up:
BOSU drills
Circuit:
Two hand swings
Renegade lunge
BOSU chest press
Figure 8
Up & over
Bottoms up clean R
Bottoms up clean L
Jump squat
Alt. swings
Front squat w/kb
Circuit is designed for 3 rounds. 30 seconds on 20 seconds break.
Posted on April 3rd, 2008
Designed by Carla Cocco, RKC
Warm up:
Energizing warmup
BOSU balancing warm up
Punch-up situps with partner 3,2,1 (each side)
Stations:
Snatch R/Press R
Snatch L/Press L
BOSU cone walk
Snatch to lunge R
Snatch to lunge L
Deck squat to burpee
Dragon twist
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
Posted on April 3rd, 2008
Designed by Jessie Shea, RKC
Warm up:
Walking swings ->down
Side stepping swings
Posted on April 3rd, 2008
Designed by Jessie Shea, RKC
Warm up:
Walking swings ->down
Side stepping swings
Posted on April 1st, 2008
Designed by Jessie Shea, RKC (300)
Warm up:
Windmills 3-2-1 each side
Circuit:
2 arm swings X 15
2 Kb squat X 5
Row L X10
Row R X 10
——————————-
Alt swing X 15
2 Kb press X 15
Burpees X 10
——————————-
Snatch L X10
Snatch R X10
Alt lunge X 10
Circuit is designed for 3 rounds each section for reps.
