ROD 111711


Thursday, 17Nov11



It’s Kettlebell time, again. 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. 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

This is a 40 sec effort and 20 sec rest timed set.

  • KB Single alternating arm swing
  • Contralateral KB squat and kick r & l (switch at 20 sec)
  • Squat, sot press and stand r & l (switch at 20 sec)
  • Squat thrust to snatch (alt.)
  • Windmills r & l (switch at 20 sec)
  • KB sit-ups
  • KB rows r & l (switch at 20 sec)



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!!!!




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