ROD 020711

ROD

Monday, 07Feb11

 

Monday Triplets

Perform each movement in each triplet for 20 seconds non-stop for three rounds.

Complete one triplet, rest for 1 min and move on to the next triplet and do the same.

Go through each triplet at least 2x’s.

Triplet #1

• Kettlebell swings
• Dumbbell highpulls 
• Mountain climbers

Triplet #2

• Dumbbell thrusters
• DB Alternating rear lunges
• Plank climbers

Triplet #3

• Air squats
• Half burpees
• Quick in & outs  

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Athletes ROW

Warm up: Perform 2 rounds

• Medball chops
• MB Squat & push
• MB Push-ups
• Lying glute bridge w/ alt leg raises
• Crab Holds   
• 15 Straight lying leg raises r/l
• Quadraped straight leg abductions  
•  Quick steps In & Outs 
•  Back & forth runners in Place 
•  Length of gym wheel barrels
•  Piggy Backs
•  Explosive Hurdle Jumps & land 
•  2 inch Fast Feet 

Athletes ROD

30:15 work/rest ratio for 3 rounds with 1 min rest between.

• DB Thrusters
• Lateral hurdles (quick steps) w/ DB’s
• Lateral crossover step ups with overhead DB presses
• Renegade rows
• DB curls w/lateral band walks
• SB Chest presses