ROD 110711


Monday, 07Nov11


Start-up Monday

30 seconds of work/ 20 seconds of rest non-stop active movement for five rounds.

  • Jumping pull-ups
  • KB racked lunges
  • Deadlifts
  • Half burpees
  • Kettlebell high pulls

Let the weeks beatdown begin.


Athlete’s ROD

We will go over and learn the deadlift. We will work as a clinic until the movement is learned by all athlete’s. Then, if time permits, as a circuit we will perform the following…

40 work/ 20 rest for 3 rounds with minute rest

  • (guess what?) Deadlifts
  • Single leg bodyweight squats
  • DB Thrusters
  • Half burpees