Posted on September 29th, 2008
Designed by Mike Lucas, RKC
Warm Up – Bosu Abs
Circuit:
2 Handed Swings
Renegade Lunges
Right Arm Snatches
Left Arm Snatches
Suite Case Dead Lifts
Alternating Swings
Single Leg DeadLift Row R
Single Leg DeadLift Row L
Circuit is for time 30 seconds on 20 seconds rest for 3 rounds. Enjoy!
As you know, Iron Core was the San Diego 10 News A-List Best Gym Winner [...]
Posted on September 25th, 2008
Designed by Mike Lucas, RKC
Warm Up – Punch Up Sit Ups 4, 3, 2
Circuit:
Right Front Squat
Left Front Squat
Swings 2 Handed
Right Arm Row
Left Arm Row
High Pull Snatch Left into Right
Single Leg Deadlift Left
Single Leg Deadlift Right
Finish off with Abs and Push Ups
Push Ups 8 reps
V-Ups 20
Push Up 8 reps
Weightless Russian Twists 20
Push Ups 8 reps
V-Up to [...]
Posted on September 18th, 2008
Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups for 5 minutes 1 each side then switch
Circuit
Seated Overhead Presses 4-6-8 2 KB
Swing & Snatch combo Right and Left 8-10-12
Clean & Squat 8-10-12
Push Up Right Row Left Row Combo on 2 KBs 4-6-8
Split Jumps 10-15-20
Ab Crusher to Russian Twist Combo 10-12-14
Forward Lunge R and Left [...]
Posted on September 16th, 2008
Designed by Mike Lucas, RKC
Warm Up – The RKC Arm Bar and 4 Windmills each side
Circuit
Gladiator Push Ups
Sumo Deadlift Heavy Weights 2 KB
Swings 2handed/alternating
Sea Saw Press 2 KB
Bosu Mountain Climbers
Bosu Pulses
Renegade Lunge
Tricep Extensions
Smoke out drill
Swings – Snatches – Burpees – Jump Squats
Circuit is for time 30 seconds on 10 to 15 seconds rest [...]
Posted on September 11th, 2008
Designed by Mike Lucas, RKC
Warm Up – Floor Sweepers – 7 Ups with 2KB’s locked out overhead
Circuit:
Body Weight Push Ups
2 KB Burpee to clean to press combo
Swings 2 Handed
Burpees
2KB Hanging Snatches
Jump Squats (Or Body Weight Squats)
Ab crusher V-Up combo
Double KB Clean & Squat combos
If time: Abs Various versions of planks
Stretch
Circuit is designed for 3 [...]
Posted on September 9th, 2008
Designed by Mike Lucas, RKC
Warm Up – Janda Sit Ups and 5 Windmills each side
Circuit
Alternating Clean Combo 2 KB
Single Leg Dead Lift to Row Combo R
Single Leg Dead Lift to Row Combo L
Alternating Swings
Iron Chair (KB Sit and Hold)
Snatch to Lunge R
Snatch to Lunge L
X 2 rounds
Swings R
V-Ups
Swings L
Russian Twist
Swings Side Stepping
Planks
Swings with a [...]
Posted on September 4th, 2008
Designed by Mike Lucas, RKC
Warm Up – Windmills 5 each side 4 each side 3 each side
Circuit
Double Kettlebell Seated Rows
Double Cleans
Double KB Press
2 KB Seated Row to Clean & Military Press to Double Snatches
Towel Crunches with feet 90 degrees
Dragon Twist Left – Right into Squat
Push Ups on 2 KB Handles
Double KB Swings
Stretch
Circuit is for [...]
