ROD

Saturday, 02Apr11

 Saturday’s pre-High Rock Conditioning

Workout consists of 6 rounds of 20 seconds work/ 10 seconds rest at each station.

Complete all 6 rounds before moving on to the next station.

Take a minute rest between each station.

• Kettlebell bottoms-up static hold (right one round left the other) let’s go heavy
• Mountain climbers
• Hand 2 Hand Kettlebell swings
• Chain-Gang Squats
• Med Ball Jacks w/15# slam ball
• Suspended Body Saws

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Saturday’s High Rock ROD – Get High Rock Challenged: Free Training Sessions at High Rock Park

Join us in High Rock Park for one of our classic workouts, but with a twist. Next Level Performance, an official sponsor of the High Rock Challenge Adventure Race, will be doing our cutting edge High Intensity Strength Training work-outs outdoors in the Park.  The sessions are designed to increase the registrants stamina and endurance, which they will need for the race. Sessions are free and no registration is required but be prompt.  Meet up: High Rock parking lot, 200 Nevada Avenue, Staten Island (directions).  Lets have some fun today…

4 rounds of 40 seconds work/ 20 seconds rest.

One minute rest between rounds.

• Reclines
• Kettlebell swing
• Power ropes
• Lateral bench jumps
• Bench crawl
• Sand bag run
  

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