Posted on May 27th, 2009
Designed by Mike Lucas, RKC
Warm Up 5 Windmills left and right side.
2 Handed Swings
Poision Drill (Burpees,Split Jumps, or Squat Jumps)
Alterating Sea Saw Presses
Poison
Renegade Lunge
Poison
Reverse Crunch with KB
Poison
Snatches Left into Right
Stretch
Circuit is designed for 3 rounds. Timed 25 to 30 seconds on with 20 to 25 seconds rest.
Posted on May 20th, 2009
Designed by David Butler, RKC
Warm up:
Body weight
Circuit:
BOSU lunge L
Two hand swings
BOSU lunge R
Alt swings
Press R
BOSU up and over
Press L
BOSU burpee
Bent row
Circuit is designed for 3 rounds. 30 seconds on 20 second off.
Posted on May 14th, 2009
Designed by David Butler, RKC
Warm up:
Halo/sling shot/figure 8 (each direction)
Circuit:
Swings 5 minuets (alternating left and right break when u need too)
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Snatch/windmill L
DKB clean/squat/press
Snatch/windmill R
Renegade row
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Snatches 5 minuets (alternating left and right break when u need too)
Circuit is designed for 3 rounds (middle). 30 seconds on 20 seconds off (Middle).
Posted on May 8th, 2009
Designed by Os Aponte, RKCWarm up:
TGU x3 (each side)
Circuit:
Suit case deadlifts/ Good mornings
Figure 8 to a hold/ Crush curls
Half BOSU lunge/ Swings
Static squat/ Overhead hold
Snatch 1 min
Swings (20 seconds on 10 off for 2 min)
Circuit is designed for 3 rounds. 30 seconds on 20 seconds off.
