ROD 090210

To All Members,

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

NLP

 ____________________________________________

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

___________________________________________________________________

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

____________________________________________________________________

 Kettlebells ROCK

Posted in , , ,