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 [...]
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)
————————————–
Snatch/windmill L
DKB clean/squat/press
Snatch/windmill R
Renegade row
————————————–
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.
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.
Posted on February 20th, 2009
Designed by Charlie Fields, RKC
Warm-up:
· Crunches – 2 Minutes
Circuit 3 sets, each exercise 30 seconds with 10-15 seconds rest
between each exercise and 1 minute rest between each set:
1. Push-Up – [...]
