ROD 040413


Thursday, 04Apr13


Tabata Thursday 6:30 pm

8 rounds of 20 seconds work/10 seconds rest at each station

Complete 8 rounds on one staton, take 1 minute rest, then move to the next station

Our message has never changed…….Go full blast at every station for each round, keeping the reps high and consistent throughout.

  • DB Renegade Row to Thrusters
  • KB Swings
  • Sandbag Hang Squat Cleans
  • Log Jumps on Steppers
  • Spiderman Push-ups


HIIT   7:30 pm

Temple of Doom

Pyramid Reps: 10-15-20-15-10 for time

  • KB Swings
  • Burpees
  • Barbell Deadlifts (men 135#> / women 95#>)
  • DB Thrusters


kinetic1        8:30 pm

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