ROD 110111


Tuesday, 01Nov11


Ready for Anything Training!!!!!


This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!



We will put everything we’ve learned so far. We are moving ahead to the Hang Squat Cleans and Front Squats which will be reviewed to ensure movement accuracy and injury prevention. There will be No Gloves used or modification of the exercises. Mix your grips up so you can feel the differences on the bar. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to.

H.I.I.T. Xtreme ROD

Up & Down NLP

With the Men’s weight at 115# & the Women’s weight at 70# / 4 minutes of;

  • 1 Squat Cleans
  • 1 Jumping Ball Slam
  • 2 Squat Cleans
  • 2 Jumping Ball Slams
  • 3 Squat Cleans
  • 3 Jumping Ball Slams… For Max rounds

Then a one minute rest…Then reverse your rounds for time.