Posted on June 23rd, 2009
Designed by David Butler, RKC
Warm up:
Body weight warm up
Circuit:
Two hand swings
Clean/Press R
Clean/Press L
———————-
Renegade Row
Clean/Squat/Press L
Clean/Squat/Press R
———————-
Snatches 5 min
Circuit is designed for 3 rounds 30 seconds on 20 seconds off. Each section is repeated 3 rounds before moveing to next section. Finish with 5 minute snatch test.
Posted on June 11th, 2009
Designed by Mike Lucas, RKC
Warmup:
Assisted Pistols
Body weight squats
Split jumps
Circuit:
Sea saw press
Side stepping swings
2KB farmers lunge
Swing with a hop
Clean to sots OH press R
Clean to sots OH press L
Alternating 2 KB cleans
Heavy Sumo Deadlift 2KB
Clean to modified lunge R and L
Punchup sit ups or seven ups 3 sets of 10 in each direction.
Circuit is designed for [...]
Posted on June 4th, 2009
Designed by Mike Lucas, RKC
Warm Up- Turkish Get Ups 3 each side
Circuit:
Swings (2 handed)
Alternating Floor Presses 2 KB
V-Up Ab Crusher Twist Combo
Bosu Hops (Jump Squats if there aren’t enough Bosu’s)
Swing – High Pull- Snatch Combo R
Swing – High Pull – Snatch Combo L
X 2 rounds 30 seconds on 20 seconds rest
Gladiator Planks
Clean & Lunge [...]
