ROD 121311


Tuesday, 13Dec11


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!!!!





For Time:

  • 100 Mountain climbers
  •   20 Burpees
  •   20 Sit-outs
  •   30 DB Thrusters
  •   30 DB Renegade rows (each arm = 1)
  •   40 Medball slams
  •   40 Kettlebell swings
  •   50 Diamond leg sit ups

Cue’s to remember:

  • Mtn. climbers make sure you hands are underneath your shoulders in a stable position and the only bodypart moving are the legs. Both legs = 1
  • Sit-outs, again make sure the shoulder are aligned with the hands and the legs are off the ground in transition.
  • Renegade rows, hands are directly under shoulders and make sure when lifting the DB your hips do not shift.
  • Med ball slams, make sure there is no bend in elbows going overhead or slamming.
  • Diamond situps, make sure your hands are clasped and do not go over your head to create momentum.

Good Luck.