ROD 090612


Thursday, 06Sept12




This is an XTREME class, therefore everyone is expected to comply with the requirements described below or come to the NEXT LEVEL BOXING class at 8pm!

On Your Own

Four Rounds for Time…

Men will use 85% & Women 75% of thier bodyweight for this ROD.


Men – 150lbs= 127, 160lbs =136, 170lbs = 145, 180lbs = 154, 190lbs =162, 200lbs =170

Women – 110lbs = 83, 120lbs = 90, 130lbs = 98, 140lbs = 105, 150lbs = 113, 150lbs 120

Load up your BB with 75%/85% of your bodyweight and perform the Deadlifts then scale the bar as needed to perform each exercise thereafter.  Deadlifts must always be performed with 75%/85% of your BW.

  • 10 Dead Lifts
  •   8 Hang Power Cleans
  •   6 Front Squat
  •   4 Push Press
  •   2 OH Snatches

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Are you ready to sweat?

With over 1,000 calories burned during a one hour class! Mix up your routine with the balance, coordination and strength building moves of strength boxing while burning calories. These high-intensity classes are a great full body workout, incorporating a broad range of exercises, punches and athletic drills. The high repetitions combined with the intense cardio bouts will tone your body better than most other forms of exercise. It rolls many different modalities into one diverse, intense and unique workout.