Posted on April 30th, 2009
Designed by Carla Cocco, RKC
Warm up:
halo
sling shot
figure 8
hot potato
figure 8 to a hold
Circuit:
Pushups (hands on floor feet on ball)
Kb band run
Two hand swings
Ball crunches
Renegade rows
Plank
Alt snatches
Clean/Lunge R
Clean/Lunge L
Circuit is designed for 2 rounds. 30 seconds on 30 seconds off.
Posted on April 23rd, 2009
Designed by Os Aponte, RKC
Warm up:
10 two hand swings
20 two hand swings
30 two hand swings
5 pushups
10 pushups
25 pushups
10 Double cleans/ 3 presses
15 Double cleans/ 5 presses
20 Double cleans/ 7 presses
Pushups/Renegade row
Double clean/Double snatch
Lunges/Sots press
Circuit is designed for 2 rounds for the first section and 3 rounds for the lsat 2 sections. 30 seconds on 20 [...]
Posted on April 16th, 2009
Designed by Carla Cocco, RKC
Warm up:
Energizing warm up W/ joint mobility
Double windmills
Circuit :
Kb shouldering
Clean/Press/Front squat R
Row R
Clean/Press/Front squat L
Row L
Swing/Renegade lunge
Push up/V-up
Alt swings
Circuit is designed for 2 rounds. 40 seconds on 20 seconds off.
Posted on April 9th, 2009
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.
