ROD 090210

September 2, 2010 by · 1 Comment
Filed under: Bodyweight, Fat Burner, High Intensity Interval Training, Muscle Endurance 

To All Members,

The Gym will be closed Labor Day weekend and will resume it’s normal schedule on Tuesday, September 7th.

NLP

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ROD

Thursday, 02Sept10

 

Bodyweight Training 

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right) 
  4. Single-arm overhead deep squat (left)
  5. Close grip Burpee into sumo stance jump 
  6. Diamond leg sit-ups 
  7. Push-ups
  8. Diagonal knee tucks to elbows

1 minute rest & then:

 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Evil Jumps x 2 sets
  4. Mountain Climbers x 1 set
  5. Sumo Squat Jumps x 1 set

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 Everything is getting better every day – My body is healthy and functioning in a very good way

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 Kettlebells ROCK

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Comments

One Response to “ROD 090210”

  1. ROD 090310 | next level performance on September 2nd, 2010 11:18 pm

    [...] will repeat ROD 090210 for the benefit of our day members. The benefit being that this routine increases neuromuscular [...]

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