ROD 041813


Thursday, 18April13


TNT Thursday

This is a 45 second work / 15 second recovery for 3 rounds w/ a minute rest between rounds

  • Reclines Static Hold w/feet on box
  • Sandbag Wall Squats
  • KB Shoulder Passes (heavy)
  • Alt MB Push-ups
  • DB Get-ups
  • DB Speed punches
  • Superband Tricep speed pull-downs (afap)







GO Gau!!!! Congratulations on PASSING the United States Medical Licensing Examination

Now give me……

100 Push-ups AFAP for time

Followed by three five-minute rounds from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises. On call of ‘time,’ the member must move to next station immediately. The stations are:

  • DB Turkish Get-up (alt r/l)
  • Rower
  • Box Jumps
  • SB Zercher Walking Lunges
  • BB Push Press (70/95)



Kinetic  Come Get Some!~!!