ROD 012411

ROD

Monday, 24Jan11

 

Met/Con Monday

Interval time of 30 sec work to 15 second rest with a 45 second rest between each of the 4 rounds.

• Reclines
• DB Thrusters
• Medicine ball wall passes (quick time)
• DB Push ups to a T-Stab
• Glute Bridges w alt leg raises 
• Kettlebell swings

It’s a sad day in the fitness world…Jack LaLanne dies:      http://www.google.com/hostednews/ap/article/ALeqM5hJDMA_e-Cn_u5dKfcR6F8rZZpoNw?docId=6d9191a19531432382ce0aa42604acdb

________________________________________________________________

Athletes ROW

Warm up: Perform 2 rounds

• Medball chops
• MB Squat & push
• Lying glute bridge w/ alt leg raises
• 15 Straight lying leg raises r/l
•  Quadraped straight leg abductions  
•  Single-leg thrusts 
•  In & Outs to a Squat
•  Crab Holds 
•  Back & forth runners in Place 
•  Length of gym inch worm
•  2 inch Fast Feet 
•  Gallops

Athletes ROD

40/20 work/rest ratio w/ 1 min rest in between 4 rounds

• Reclines
• DB Single leg squats (switching legs at ea round)
• KB Deadlifts
• Plank body saws
• DB pushups to a T-Stab
• In crossed & outs