ROD 012612
ROD
Thursday, 26Jan12
X- treme ROD
This is a timed set of 30 seconds on and 20 seconds rest for 5 rounds ~ No Rest
- Deadlifts
- Weighted Step ups
- Wall Ball
- Dbl KB Swings
- Ball slams
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Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
ROD 012412
ROD
Tuesday, 24Jan12
Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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The Dozen by Dozen
Complete four rounds of the following for time:
- 12 Half Burpees
- 24 Dumbbell push press
- 36 Air squats
- 48 Kettlebell swings
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Athlete ROD
40 sec work / 20 sec rest for rounds recommended at time of performance.
- Bosu push-up w /OH reach
- Reclines
- Med ball slams
- S/L Jump rope
- Burpees
- Band pull aparts
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More to Follow…
ROD 012012
ROD
Friday, 20Jan12
Kick ass in the early morning with this fat burning class.
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F***king Friday
The clock will be set to go for 40 second work with a 20 second rest with a 1 min rest between the 3 rounds.
- Recline face pulls
- DB Squat Hang Cleans
- Bounders
- KB Deadlifts
- Bear Crawls
- DB Thrusters
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ROD 011712
ROD
Tuesday, 17Jan12
Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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Tabata Tuesday
Tabata these 5 exercises for 20 seconds rest / 10 second rest. Stay on each station for the complete 8 rounds
- TRX recline to a finisher
- Wall Ball shots
- KB swings
- Mtn. Climbers
- Ball slams
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Athlete ROD
A timed 30 seconds work / 20 seconds rest for 4 Rounds
- Med-ball push-ups
- 180 Jumps on Stepper
- Air squats
Rest two minutes, then…
- Suitecase Deadlift Squat Jumps
- Mountain Climbers
- S/L Donkey kicks 15r/15L
ROD 011012
ROD
Tuesday, 10Jan12
Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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Kettlebell Krackup
60 second work 30 second rest. Perform 2 rounds of the following 6 exercises with no rest.
- KB Racked Squat to Press to Reverse Lunge (right)
- Same on Left
- Alternating Bent Over Row ( keep your back straight and knees bent on this one)
- Plank Climber Blast (feet elevated on box with a push-up between ea one)
- Single KB Single-Leg Deadlift (right)
- Same on Left
Now comes the Killa …
TABATA your ass off!
20 seconds MAX EFFORT with 10 seconds rest. Complete 4 rounds of the following 2 exercises:
- Heavy Kettlebell Swing
- Dynamic Squats
ROD 010512
ROD
Thursday, 05Jan12
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This is one of those classes that start with the foundations of Olympic lifting. You must be a diehard enthusiast of the art of weightlifting. This class is for the serious-minded X-treme member. This is not a class for convienence of time but a class of commitment to a higher level of training. We will review the deadlift and the Kettlebell.
X-Treme / ROD
45 seconds work and 15 seconds rest for 3 Rounds
- Two-Handed KB Swing
- Thruster (right)
- Thruster (left)
- Renegade rows
- Contralateral Reverse Lunge (Right leg forward, KB on Left)
- Contralateral Reverse Lunge (Left leg forward, KB on right)
- Judo push-ups
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Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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ROD 010312
ROD
Tuesday, 03Jan12
Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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This is one of those classes that start with the foundations of Olympic lifting. You must be a diehard enthusiast of the art of weightlifting. This class is for the serious-minded X-treme member. We will review the deadlift.
X-Treme / ROD
This is a blazing fast workout with no time to rest / 10 Rounds for time:
- 10 Deadlifts (bodyweight)
- 10 Half-burpees
The only word that will describe this ROD is —- “OUCH!!!”
ROD 122011
ROD
Tuesday, 20Dec11
Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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H.I.I.T.
This is one of those classes that start with the foundations of Olympic lifting. You must be a diehard enthusiast of the art of weightlifting. This class is for the serious-minded X-treme member. We will review the deadlift and cleans and do some kettlebell work.
X-Treme ROD
3 rounds for time
- 7 Hang cleans to front squat to push jerk
- 14 Squat thrusts
- 21 Kettlebell swings
- 28 Bent knee sit-ups
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ROD 121611
ROD
Friday, 16Dec11
With all the Christmas parties and all the festive gatherings these past weeks have left us with not only constipation but weight gain in the worse way. Remember it’s a fact that Americans gain the most weight between Halloween and New Years….OUCH!! So we will keep our ROD’s medium volume with high reps in a timed set.
It’s time to get up and kick some ass. This is not for the squemish. This class get’s up early and is put through a rigorous set of exercises that’ll make an onion cry. So c’mon set your alarm early & get some with Coach Juan, in this intense boxing and conditioning session.
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The 10 am kick-ass class will conduct business as always, Killin’ & Feelin’ some of the best routines.
Festive Friday
Four rounds for time of:
7 Tricep dips on the box
14 Jumping pull-ups
21 Heavy dumbbell thruster
ROD 121511
ROD
Thursday, 15Dec11
H.I.I.T.
30 work 20 rest for 4 rounds rest 1:30 then repeat another 4 rounds
- Hang Power Cleans – go heavy
- Umpas – dumbbells in hands at sides of chest, flat on back, knee bent position, right hand w/DB will reach over left shoulder as hip extends, squeeze butt and repeat on other side.
- 2 KB swings to a walkout – repeat rapidly
- Tactical lunges
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UMPAS !!
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Ready for Anything Training!!!!!
This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.
Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.
Let’s see what you’ve got!!!!
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