Posted on August 28th, 2008
Designed by Mike Lucas, RKC
Warm Up – 5 Windmills each side
Swings 5 Sets of 20 Swings (10 Seconds rest in between) Alternating Style
Circuit
Towel Bicep Curls 8 reps x 3 (Rest for 20 seconds between each set)
Clean & Lunge Combo Right and Left 8 reps x 3 (20 seconds rest between sets)
Swings 2 Handed 20 [...]
Posted on August 26th, 2008
Designed by Mike Lucas, RKC
Warm Up- Bosu Abs (Weightless Russian Twists, V-Ups, Snap Ups, Bosu Planks, Oblique Crunches Left and Right Side) 20 x 7
Circuit
Swings 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest 10 rest (10 seconds rest between each set of swings)
Clean & [...]
Posted on August 25th, 2008
Designed by Carla Cocco,
Warm Up- Bosu (Various Drills)
Circuit:
Band Sprints
Pull Ups
Bosu Kettlebell squats to Prisoner Squats
Alternating Snatches
Bosu Alternating Runs
Kneeling Sea Saw Press
Renegade Rows 2 KB
V-Up to Halo
2 Handed Swings
Plank with Weighted Vest
Circuit is designed for time. 30 seconds on 20 seconds rest for 3 rounds.
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Posted on August 21st, 2008
Designed by Mike Lucas, RKC
Warm Up-Kettlebell Battle Stations! Jog -Swings left and right, Jog – Sling Shots left and right – Jog Figure 8’s left and right, Jog- Right Front Squat, Left Front Squat, Jog two handed swings.
Circuit
Clean & Press R
Clean & Press L
2 KB Floor Press
Windmill Alternate with Swing to Windmill
Front Squat 2 [...]
Posted on August 20th, 2008
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Posted on August 19th, 2008
Designed by Mike Lucas, RKC
Warm Up- Turkish Get Ups 5 each side
Circuit:
Right Arm Clean & Swing Combo
Gladiator Push Up
Left Arm Clean & Swing
Plank Right Leg Up 30 Seconds then Left Leg Up 30 seconds
Clean & Snatch R
Russian Twists
Clean & Snatch L
Suitcase Dead Lift 2 KB
End with Bear Crawl relay – length of room
Stretch
Circuit [...]
Posted on August 14th, 2008
Designed by Mike Lucas, RKC
Warm Up- Punch Up Sit Ups 4,3,2
Floor Press 2 KB
High Pull R
High Pull L
Swing-Catch-Squat
Towel Curls
Swing R
Swing L
Renegade Row Left Leg Up and Right Leg Up Alternating
Swing High Pull combo R
Swing High Pull combo L
If time-Russian Twist 3 sets of 15
Stretch
Circuit is for time 30 seconds on 20 seconds rest. Enjoy [...]
Posted on August 7th, 2008
Designed by Mike Lucas, RKC
Warm Up- 5 Windmills each side
Circuit:
Right Arm Clean & Press 8 reps
Alternating Swings 8 reps (3 times) Heavy Bell
Left Arm Clean & Press 8 reps
Sumo Dead Lift 2 KB 8 reps
Clean & High Pull Right 8 reps
Clean & High Pull Left 8 reps
Seated Rows 8 reps
X 2 rounds
Ab Crusher V-Up [...]
Posted on August 5th, 2008
Designed by Mike Lucas, RKC
Warm Up- Half Get Ups 5 Each Side
Circuit (Stations)
2 KB Dead Snatches (Regular 2 KB Snatches of novice students)
Renegade Lunge to Side Step and Front Squat Under Sticks
Renegade Rows
Med Ball Run & Slam- 6 Swings at each end
Med Ball Knee to Chest
2 KB Swings
Dragon Twist (Body Weight or KB [...]
