ROD 022613


Tuesday, 26Feb13



6:30 & 7:30 / X-Treme class will perform what’s in red

12 Minute AMRAP
10 KB (BB Hang) Hang Clean and Press (left)
15 KB Swings
10 KB (BB Hang) Hang Clean and Press (right)
15 KB (BB Hang Snatches) Snatch Pulls (with the swing)

Rest 2 minutes and then…

The Finisher… Mini Tabata 20 seconds work / 10 second recovery for 4 rounds (16 cycles) = 8 Minutes

  • Sit-outs
  • Split Jumps
  • Plank Climbers
  • 180′ Squat Jumps

The hang snatches will start with the bar at the crease of the hip, dip down 3″ and then jump & explode to an overhead position with the feet landing at the same time as the bar turns over head. Immediately return the bar to the crease and repeat for the allotted reps. This is an explosive movement and should be done as such. There is no squatting in the clean and press.




With a strong cardio component and circuit training, our Cardio class focuses on building muscular endurance and core strength. Get a great workout and build off of the energy of the people around you in a group setting. We never claim to be the best, because we are the best.


Here’s to the Ladies !!!

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