Posted on December 18th, 2008
Designed by Mike Lucas, RKC
Warm Up – Punch Up Sit Ups
Circuit:
Snatches R
AB Crushers
Snatches L
Ab Crushers
Swings R
Russian Twists
Swings L
Planks
Alternating Swings
X 2 or 3
Seated Rows 2 KB
2 KB Push Ups
2 KB Renegade Rows
2 KB Front Squat
2 KB Suite Case Dead Lift
X 2 or 3
Circuit is for time – 30 Seconds on 20 seconds rest. Enjoy!
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Posted on December 9th, 2008
Designed by Mike Lucas
Warm Up – Turkish Get Ups 5 Minutes
Circuit
Alternating Swings
Right Arm Row
Left Arm Row
Good Mornings
Snatches Left
Snatches Right
Alternating Floor Press 2 KB
V-Ups (Body Weight)
2 Handed Swings
Stretch
Circuit is for time. 3 rounds 30 seconds on 20 seconds rest. Enjoy!
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Posted on December 4th, 2008
Designed by Mike Lucas, RKC
Warm Up – Single Leg Deadlifts 3 sets 5 reps (Form and technique discussion)
Circuit:
Alternating Swings
2 KB Military Press
Clean & Lunge Combo R
Clean & Lunge Combo L
Snatches (Dead style) R
Snatches (Dead style) L
Russian Twists
2 KB Front Squat
Circuit is designed for time 30 seconds on 20 seconds rest for 3 rounds. Enjoy!
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