Posted on March 2nd, 2010
Designed by Sarah Lurie, RKC
Warm Up with 5 minutes of TGU’s L/R
Circuit for time – 40 seconds with 20 seconds rest
Snatch L x 5
Windsprint about 25 feet
Snatch R x 5
Windsprint about 25 feet
Inverted Rows
Single Leg DL L
Swing
Single Leg DL R
Swing
Front Squat
x 3 circuits
Cool down and stretch
Posted on February 23rd, 2010
Designed by David Butler, RKC
Warm Up Body Weight
Circuit:
Clean & Press R
Bent Over Rows (2kb)
Clean & Press L
Tactical Lunges
Alternating Military Press
2 KB Squat
designed for 3 rounds 30 seconds on 20 seconds rest.
Stretch
______________________________________________
Workout 2
Floor Press 2 kb
Clean -Squat – Press L
KB front squat
Clean – Squat – Press R
Windmill
KB Push Ups
Planks
Stretch
Circuit is designed for 3 rounds for time. [...]
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.
Posted on June 20th, 2005
Sarah Lurie
Warm up on BOSU
Single Leg Holds- 2 minutes each leg
180 to Up and Over 10/20/10
Chin Ups 1- bodyweight
Single Arm Presses with 12kg 2 each side with high tension
Chin Ups 1 BW plus 8kg x 5 sets
Single Arm Presses with 16kg 1 each side x 5 sets
Single Arm Presses with 20 kg 1 each side [...]
Posted on June 16th, 2005
Warm Up on Bosu
Single leg holds, 2 minutes each leg
180’s and up and overs 10/10/10
Pull Up’s superset with 16kg presses 1×1
Pistols on Bosu 2 each leg
Pull Up’s BW 7
16kg press 1 each side
Pistols Renegade style 5
Pull Up’s BW 5
12 kg Presses – slow concentrating on grinding up 4 each side
Pistols BW 6 each leg
16 kg [...]
