ROD 011012


Tuesday, 10Jan12


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!!!!


Kettlebell Krackup

60 second work 30 second rest. Perform 2 rounds of the following 6 exercises with no rest.

  1. KB Racked Squat to Press to Reverse Lunge (right)
  2. Same on Left
  3. Alternating Bent Over Row ( keep your back straight and knees bent on this one)
  4. Plank Climber Blast (feet elevated on box with a push-up between ea one)
  5. Single KB Single-Leg Deadlift (right)
  6. Same on Left

Now comes the Killa …

TABATA your ass off!

20 seconds MAX EFFORT with 10 seconds rest. Complete 4 rounds of the following 2 exercises:

  1. Heavy Kettlebell Swing
  2. Dynamic Squats