TKC's workout of the week.

Workout of the week (last week of 2009!). 1. 2 hand Swings- 40sec. 2. 2KB Squats- 30sec. 3. 1arm Swings(or)Snatches-15L/15R 4. 2KB Squat Press- 30sec. 5. Renegade Rows(2KB)- 30sec. 6. Alternating Military- Press(2KB)-20sec. 7. Ab-Crusher(1KB)- 30sec. (repeat 3-4X; 15-30sec. brk between each exercise; 30sec.-1min. brk between each round) Finisher: No break super-set: 1. 2 hand Swings (7, 10, 12, 15, 20) 2. Squat Jumps (Ladder up only: 7- 2h Swings(no brk), 7-Squat Jumps...etc.

TKC's Circuit of the week.

TKC's Pre-Holiday workout: 100 KB Snatches in 5min ( Total from both arms. Men 24kg/ Women 16kg) (2min brk) Circuit: (30sec on/ 15sec off) 1. Alt-KB Swings 2. 2KB Clean & Press 3. Star Jumps 4. Olympic ring push ups 5. Pull ups 6. 24in Box jumps 7. Battling ropes (repeat 3x,1min brk after each round)