Posted on October 30th, 2008
Designed by Mike Lucas, RKC
Warm Up-Punch Up Sit Ups 4 each side 3 each side 2 each side
Circuit
Swings 20 reps
Clean & Lunge Combo R 8 reps
Clean & Lunge Combo L 8 reps
Ab Crusher V-Up Combo 15 reps
Swing-High Pull- Snatch R into L 6 per arm without setting the bell down
Renegade Rows 10 reps
Renegade Lunges 15 [...]
Posted on October 28th, 2008
Designed by Mike Lucas, RKC
Warm Up: Turkish Get Up to Windmill 3 each side
Circuit:(Stations)
Swings (Two handed)
Snatches (2kb)
Clean-Squat-Sea Saw Press (2kb)
Mountain Climbers (Bosu)
Front Squat
Single Leg Deadlift Left
Single Leg Deadlift Right
Plyo Box Leg Pump 4 left 4 right with KB
Alternating Swings
If anyone else shows up beyond 8 – add body weight exercises (jump squats – Ab killers [...]
Posted on October 23rd, 2008
Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups 5 each side
Circuit:
Alternating Swings
Russian Twists w/kb
Right Arm Clean & Squat to SOT Press
Left Arm Clean & Squat to SOT Press
Dead Snatch Right
Dead Snatch Left
Seated Rows
Goodmorning Stretch w/kb
Close out with Bodyweight Variety – Elephant Jumping Jacks, Push Ups, or Body Weight Squats depending on time.
Stretch
Circuit is [...]
Posted on October 14th, 2008
Designed by Mike Lucas, RKC
Warm Up – Turkish Get Ups 3 each side – 3 sets of seated rows 2 KB 8 reps
Circuit
Clean & Press R 10 reps
Clean & Press L 10 reps
Push Ups
Swing & Snatch Combo 10 R
Swing & Snatch Combo 10 L
Jump Squats
Front Squats
Snatch to Lunge R (Clean & Lunge if shoulder [...]
Posted on October 9th, 2008
Designed by Mike Lucas, RKC
Warm Up – Alternating Walking Presses R (Length of room) 20 Swings Then Alternating Walking Press L (Length of room) 20 Swings X 2 to 3 rounds
Circuit:
Swing-Catch-Squat Combo
Renegade Lunges
Squat Jumps
Snatch to Overhead Squat Combo R
Snatch to Overhead Squat Combo L (One fluid movement)
Dragon Twists
Renegade Row to Push Up Combo 2 KB
Side [...]
Posted on October 7th, 2008
Designed by Mike Lucas, RKC
Warm Up – Windmills 5 each side then 3 sets of renegade rows
Circuit:
Swings 10 sets of 10 (10 seconds of rest in between) 100 reps total
Snatches 10 sets of 5 (First 5 Right then 5 Left) 10 to 12 seconds rest 100 reps total (Right or Left Arm swings for [...]
Posted on October 2nd, 2008
Designed by Mike Lucas, RKC
Warm Up – Suicide Sprints
Walking Swings
Circuit:
Sea Saw Press 2 KB
Seated Rows 2 KB
Alternating Floor Chest Press
Plank
Alternating Swings
Russian Twists (No weight)
x 3 rounds
2 KB Clean
2 KB Clean and Squat
2 KB Clean Squat and Press
X 3 rounds
Circuit is designed for time 25 seconds on 20 seconds rest for 3 rounds for circuit 1 [...]
