ROD 111510
ROD
Monday, 15Nov10
Monday Start -Up
The will be 30 sec work /15 sec rest with a 30 sec rest in between each of the 5 rds.
- Overhead Carry 65 lb/men, 45 lb women
- 24k kettlebell farmers walk
- Pull-ups
- Rotational ball slam
- Sandbag Shoulder Pass
- Tire Flip jump in / out
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Athlete’s ROW
Warm up: Perform 2 rounds
- Medball chops
- MB Triple threats (hip raises)
- MB Squat & push
- 15 Straight lying leg raises
- Length of gym inch worm
- 6 reps forward lunges w/ medball overhead
- 6 reps lateral lunges w/ medball
- 6 reps transverse lunges w/ medball
- 3 cycles of mini band walks
- 3 sets skipping
- 2 sets butt touch
Perform 2 rounds
- 10x Shuttles
- 4 Lines of Agility Ladder
- 8 Burpees
- 4x Bear Crawls
- 16 Medball Slams
- 8x Shuttles
- 2 Lines Agility Ladder
- 6x Burpees
- 2x Bear Crawls
- 10x Med Ball Slams
- 6x Shuttles
ROD 082310
ROD
Monday, 23Aug10
Couplets – (a pairing of two functional exercises)
30 seconds work at each exercise for 5 rounds at each station. We’ll take 1:30 rest between each station.
- Log jumps / Slam Ball Squat Cleans (25 / 30lbs)
- Sandbag Shoulder passes / Figure 8 to a hold
- KB Sumo deadlift highpulls / Reclines
- Wall Ball / Sandbag Sit ups
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Don’t go around saying the world owes you a living. The world owes you nothing. It was here first. ~Mark Twain
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ROD 081610
ROD
Monday, 16Aug10
This is a timed routine of:
30 seconds work /30 seconds rest for 5 rounds non-stop
- Pull ups (assisted or unassisted)
- Stability ball knees to chest
- Sandbag squat cleans
- Double kettlebell shoulder press
- Sandbag sit-ups
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| “The only lifelong, reliable motivations are those that come from within, and one of the strongest of those is the joy and pride that grow from knowing that you’ve just done something as well as you can do it.” ~ Lloyd Dobens __________________________________________________ | |
Some of you have been concerned when using kettlebells that they are leaving marks on your arms. I have found a soulution for you, it is called Kettle Guard please see the link for more info…
or you can purchase, online, the Under Armour 6″ wristband at $8.99 at…
http://www.underarmour.com/shop/us/en/pid8000006-6-Wristband&cross_sell=8000004
or…
There is a cheaper alternative to the Kettle Guard, watch the video below…
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