ROD 021411

ROD

Monday, 14Feb11

  Happy Valentines Day

This ROD is always requested by many members. They found it not only challenging but helped them in gaining mobility and flexibility. This is a classic NLP routine.

Bodyweight/Flex/Mobility Training 

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right) 
  4. Single-arm overhead deep squat (left)
  5. Close grip Burpee into sumo stance jump 
  6. Diamond leg sit-ups 
  7. Push-ups
  8. Plank (straight arm) to diagonal knee tucks to elbows

1 minute rest & then:

 2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Evil Jumps x 2 sets
  4. Burpees x 1 set
  5. Sumo Squat Jumps x 1 set

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Athlete ROW

Warm-up

  • Medball chops
  • MB Squat & push
  • MB Push-ups (both hands on ball)
  • MB Lunge series (foward-side-rear)
  • 30 sec Single leg Thrusts R/L 
  • Prone Hip Lifts (Dbl then Single leg)   
  • Quadraped fire hydrants/foward circles (10 reps)
  • 30 rep Wide Outs 
  • Bounding 
  • Wheel barrels pushup hops

ROD

This ROD is most effective when done nonstop & together.

  • 80 Mountain Climbers.
  • 25 Jump Squats w/bodybar 
  • 10 Push Ups
  • 25 Sit-ups
  • 15 Burpees
  • 15 Ball Slams
  • High Knees for 1 minute  
  • 30 Kettlebell swings…. Repeat sequence as needed

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Comments

  1. happy v day everyone….. im not there tonight but tomorrow i will be and ill be baring gifts lol. my cupcakes….. yummm.. work out extra hard

  2. Great way to start the week! HAPPY VALENTINES DAY!

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