ROD 111511


Tuesday, 15Nov11


 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!!!!



It’s Kettlebell time. Not only do we learn Olympic lifts but also kettlebell work. Because most of you in this class are advanced we will be doing some technical KB stuff. 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.

    Xtreme ROD

30 seconds effort and 20 seconds rest and complete 4 rounds of the following 8 exercises No REST.

  1. Kettlebell cleans (l)
  2. Kettlebell cleans (r)
  3. Contralateral Reverse Lunge (KB on rt hand lunge w/left leg)
  4. Contralateral Reverse Lunge (KB on lft hand lunge w/rgt leg)
  5. KB goblet squats
  6. Renegade Rows
  7. KB push press (left)
  8. KB push press (right)