ROD 121312

Thursday, 13Dec12

7pm

 

 

 

2 or three person team ROD. 

Perform the following 3 triplets as a team for 3 rds each person.

Coach & Motivate each other!

  • Band Sprint High Knees (take 5 sceonds to reach length of gym & 5 seconds back)
  • 10 Deficit KB Deadlifts
  • 10 Box jumps

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  • Band Sprint High Knees (take 5 sceonds to reach length of gym & 5 seconds back)
  • 10 Slam ball
  • 20 shake twists

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  • Band Sprint High Knees (take 5 sceonds to reach length of gym & 5 seconds back)
  • 10 Push Press
  • 10 Plyo push-ups

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8pm

 

 

 

 

 

 

 

 

 

CKO and others claim that you can burn over 1200 calories/hour by punching & kicking a hanging heavy bag!

Are you really going to burn 1200 calories? No MF’n Way…. but we will make sure you get as close as humanly possible with our routine that balances coordination and strength building moves of strength boxing while burning calories. These high-intensity classes are a great full body workout, incorporating aerobic and anaerobic exercises. The high repetitions of punching and strength training will boost your cardio and strength endurance better than all other boxing classes.

This boxing class is constantly varied and it rolls many different modalities into one diverse, intense and unique work

Come Get Some !!

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