ROD 112210

ROD

Monday, 22Nov10

 

Magic Monday

60 seconds of work to 30 seconds of rest 4 rounds with no rest in between

  • Rowers 
  • Wall-ball shots, 14 pound ball
  • Push-ups w/ alternating knees to elbow touches
  • Jumping pull-ups
  • Sit-outs 
  • Ball slams

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“We train our athletes today, the way others won’t,
So they can do tommorrow what others can’t.”

 

Athlete’s ROW

Warm up: Perform 2 rounds

  • Medball chops
  • MB Triple threats (hip raises)
  • 15 Straight lying leg raises
  • MB Squat & push
  • Mobility Hip Stretch ( 4 reps with a
  •   3 cycles of mini band walks 
  •   6 reps forward lunges w/ medball overhead
  •   6 reps lateral lunges w/ medball 
  •   6 reps rotational lunges w/ medball
  •   3 sets skipping
  •   2 sets butt touch

Active Plyo quick set of 4rounds of 3sets of 3reps of Partner Arm Overs & Over Unders

Perform 2-3rounds

  • 10 reps Reclines (explode up – slow down)
  • 10 reps Med ball Slams
  • 10 reps Pushups (the NLP way)
  • 10 reps Stab ball Knees to Chest
  • 10 reps Burpees
  • 10 reps DB Curl & Press w/1 foot on box (5r/5l)

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Here are some pics from “Tough Mudder” 2010. You see Vinnie & Mike.

   Before

 During  the event

   After, look at those happy faces.

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