ROD 092611

Back to our Winter schedule

Evening Classes Monday – Thursday 7pm & 8pm  

Saturday Morning 9am

All other times remain the same.

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ROD

Monday, 26Sept11

 

Monday Makeover

This is a timed set of 30 sec work/ 15 second rest for 7 rounds non-stop

  • Push-ups
  • Knees to elbows
  • Wall ball shots
  • Box jumps

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“We train our athletes today, the way others won’t,
So they can do tommorrow what others can’t.”

Athlete’s ROW

Warm up: Perform 2 rounds

  • Medball chops
  • MB Triple threats (hip raises)
  • 15 Straight lying leg raises
  • MB Squat & push
  •   3 cycles of mini band walks
  •   5 reps forward – lateral – rotational – lunges w/ medball overhead
  •   3 sets skipping
  •   3 sets of lateral shuttles
  •   2 sets butt touch

Perform 2-3rounds

20 sec work / 10 sec rest for 6 rounds (stay on exercise for 6 rounds) w/ 1 min rest between rounds

  • Reclines
  • Med ball Slams
  • Pushups
  • Sit-ups
  • Burpees
  • DB single leg (foot on box (5r/5l)
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