ROD 050812
ROD
Tuesday, 08May12
@ 7:00pm
Are You Ready for Anything ?
Our Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a fatigued state of mind & body.
Your cardiorespiratory and muscular endurance will benefit from our motivational, challenging but fun circuit training which is always set to energetic music.
We will push you to see what you’ve got!!!!
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@ 8:00pm
ROD X-Treme
10 Rounds at each station
15 seconds work/ 15 seconds rest
Station 1
- Burpee Pull-ups
- BB Thrusters
1 1/2 minute rest… then
Station 2
- KB Heavy Swings
- NLP Push-ups
NLP Tip: Use the jump off the burpee to pull immediately into the pull-up, try to put a significant bend in the elbow then immediately go back to the burpee. Don’t waste too much time trying to pull-up.
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Athlete ROD @6:00pm
This is a 20 second work /10 second recovery for 6 rounds at each station
- Single Arm TRX Reclines (switch arm at each round)
- Lateral Hops
- DB Side Staggered Stance Snatches
- Dynamax Slam and O/H toss
- Push-ups