A. 15-12-9-6 Front Squat Push Ups B. 3 Rounds 1 Minute of Farmers Walk 1 Minute Rest 1 Minute Double Russian Kettlebell Swings C. 3 x 45 Seconds V ... Continue Reading
Mature Athlete: Cycle 1, Week 2, Day 1
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Strength & Conditioning – Greg Everett: Week 1, Day 1
Greg Everett literally wrote the book on Olympic weightlifting - when he was trying to learn the sport he couldn't find the resources he needed, so he created them himself. Now a gym owner and full-time ... Continue Reading
Awake & Evolve: Cycle 4 – Energizing Flow
A. Begin in a standing mountain pose finding your relaxed breath pattern for 2-3 minutes. B. Crescent Vinyasa Finding downward dog, extend your right leg back behind you and swing it through to a ... Continue Reading
Mommy Workout: First Trimester – Week 1, Day 3
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Women’s Workout: Cycle 4, Week 12, Day 3
A. 3 Rounds 1 Minute of Kettlebell High Pulls (alternating arms as needed) 1 Minute of Box Jump 1 Minutes of Kettlebell Strict Press (alternating arms as needed) 1 Minute Row 1 Minute V ... Continue Reading
Mature Athlete: Cycle 1, Week 1, Day 3
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Kettlebell Workout: Cycle 1, Week 10, Day 2
Welcome to the RKC Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up ... Continue Reading
Strength & Conditioning – Jeff Tucker: Week 3, Day 4
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Awake & Evolve: Cycle 4 – Mellow Hamstring Flow
A. Centering Start in a supine position relaxing and centering with a natural breath pattern. Stay here for 3-5 minutes. B. Knees Into Chest Begin by bringing your right knee into your chest holding ... Continue Reading
Mommy Workout: First Trimester – Week 1, Day 2
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Women’s Workout: Cycle 4, Week 12, Day 2
A. Tabata Row B. 7 Rounds for Time 3 Kettlebell Overhead Squats on Each Arm 6 Push ups 9 Star Jumps C. Tabata Superman D. Awake and Evolve ... Continue Reading
Strength & Conditioning – Jeff Tucker: Week 3, Day 3
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Mature Athlete: Cycle 1, Week 1, Day 2
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Kettlebell Workout: Cycle 1, Week 10, Day 1
Welcome to the RKC Kettlebell workout from coach Dini Leopoldo. Two new workouts are posted each week - on Tuesday and Thursday - and can be done on any day you have available. Make sure you warm up ... Continue Reading
Strength & Conditioning – Jeff Tucker: Week 3, Day 2
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Awake & Evolve: Cycle 4 – Warrior Pose Flow
A. Center yourself in a standing mountain pose for 2-3 minutes. B. Sun Salutation Vinyasa Complete 5-10 rounds of a warming sun salutation connecting each movement with your breath. C. Warrior ... Continue Reading
Mommy Workout: First Trimester – Week 1, Day 1
Welcome to the Mommy Workouts! These routines are designed for pregnant moms, but they’re also appropriate for women who’ve had a baby and want to improve stability, mobility, and strength. The workouts ... Continue Reading
Women’s Workout: Cycle 4, Week 12, Day 1
A. 5 Rounds 30 Seconds of Push Press 10 Seconds of Rest 30 Seconds of Alternating Flying Lunges 10 Seconds of Rest B. 5 x 5 Diamond Push Ups 5 x 10 Box ... Continue Reading
Strength & Conditioning – Jeff Tucker: Week 3, Day 1
Jeff Tucker discovered gymnastics in middle school and thought his path was set, but a dune buggy accident would end his competitive gymnastics career before he could graduate from high school. So instead ... Continue Reading
Mature Athlete: Cycle 1, Week 1, Day 1
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength. It is divided into two training cycles: weeks 1 to 6 and ... Continue Reading
Awake & Evolve: Cycle 4 – Restore and Renew Flow
A. Start your practice standing in mountain pose finding your breath and clearing the mind for 15 slow deep breaths. Flow through either 5 slow sun salutations or 10 up/down dog vinyasas to warm the ... Continue Reading
Women’s Workout: Cycle 4, Week 11, Day 3
A. 5 Rounds 5 Cleans Right and Left 7 Alternating Kettlebell Swing 9 Knees to Elbows or Toes to Bar B. Row/Run 2 x 400 Meters (resting 2 minutes between ... Continue Reading
Awake & Evolve: Cycle 4 – Flexibility Flow
A. Start in a comfortable seated pose finding your breath for five minutes. Practice the deep belly breathing technique using long inhales and exhales through the nose with the mouth ... Continue Reading
