ROD 110110


Monday, 01Nov10

This ROD was requested by many members who went through it. They found it not only challenging but helped them in gaining mobility and flexibility.

Monday’s morning 10:00 am class has been cancelled.


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. Plank to diagonal knee tucks to elbows

1 minute rest & then:

 2 rounds of 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. Burpees x 1 set
  5. Sumo Squat Jumps x 1 set


“The wise man will want to be ever with him who is better than himself.” – Plato