ROD 121213


Thursday, 12Dec13


Strength Work

Work together to find your 5 rep Max in teams of 2-3

Front Squats 4 sets x 5 reps, we will work on form and execution of movement.

Post to whiteboard load used


Double Trouble

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Kettlebell Work

  • Double KB Bent Over Row
  • Double KB Swings

Body-weight Work

  • Plank Climbers
  • Mtn. Climber Sprints

Dumbbell Work

  • DB Goblet Squats (heavy)
  • DB Alternating Reaches w/ Overhead Press (this is a fast movement pattern, so go all out but lite weight)