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

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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

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