ROD 091911


Monday, 19Sept11



40 seconds work/20 seconds rest x 5 rounds. No rest period.

  • Reclines
  • Bear crawl foward/backward (length of gym)
  • DB Snatch (L heavy)
  • DB Snatch (R heavy)
  • Kettlebell swings


Athletes ROW (Routine of the Week)
Always start with the Med-Ball chops/hip/leg raises/core work
6 reps of foward – lateral – transverse (rear)  lunges
2 rounds of Band walks
2 rounds of Skips
2 rounds of Butt kickers
Pre – Routine
20 Squats
20 Jump lunges
10 Jump squats
10 Burpees
Then proceed to instruct the KB swing…If time permits, do the ROD