ROD 123010

ROD

Thursday, 30Dec10

 

Geezer workout

3 rounds of the below movements…

  •  10 pull ups
  •  15 DB presses
  •  20 kb deadlift
  •  25 ball slams
  •  30 sit ups 
  • 100 r/l combintaion punches        

No time on these exercises, we want good form & execution. All in a timely manner.

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Athletic Dynamic Warm-up = 1 round

  • Medball chops
  • MB Squat & push
  • 15 Supine lying leg raises
  • S/L Hip raises – hip raises on forearms
  • Seated arm motion drill
  • Foward/backward lunge with an opposite overhead reach 
  • Side lunges with a skip 
  • Frog thrusts (15 reps x 2)
  • Inchworm ( we call it “ouch” worm )
  • 20 pushups ( 10 regular, 5 fingers facing in /5 out )
  • Fast Feet drill

Awesome Dynamic Met-Con Routine = 2 rounds (if you can)

  • 45 Jumping jacks… 15 reg/ 15 seal jumps/ 15 flings
  • Gate swings 20 reg / 20 feet crossed
  • 10 Burpees
  • Push-ups 10 reg / 5 fingers in / 5 fingers out
  •  One minute high knees in place
  • 25 Mtn climbers
  • 15 Frog thrusts
  • 15 Thrusters
  • 20 KB swings

                                                                     ~  OR  ~

Work/Rest intervals :

40/20

3 rds   No Rest In between Rounds !!!!

Here’s the circuit:

  1. Bear Crawls (forward & backward)
  2. BAG
  3. KB Snatch  (5r/5l)
  4. BAG
  5. Inchworm
  6. BAG
  7. Medball Clean and Slam
  8. BAG
  9. KB See Saw Rows (heavy)
  10. Bear Crawls (forward & backward)

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