ROD 050314

Saturday, 03May14

NLP Challenge Most completed rounds for each of the following groups gets 1 week added to their membership.

  • Men – up to 45yo
  • Women – up to 35yo
  • Men Masters – 45yo & older
  • Women Masters – 35yo & Older

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CustomFitWorkout #2   Create your own full body workout by selecting 1 exercise from the following categories. Then perform those exercises for the assigned reps for 20 minutes.

AMRAP for 20 min

  • 1. Full Body (5): Burpees – Slam Ball- Thrusters
  • 2. Lower Body (5): KB Goblet Squat – Deadlifts – Box Jumps
  • 3. Upper Body (5): Push Press- Pull-ups Variation – High Pulls (sumo / reg stance)
  • 4. Core (10)( r+l=1):  Sit-outs –  Alt V-ups – Mtn Climbers
  • 5. Conditioning (200M/R ): Sprints –  Jump Rope

***Most of these movements that you select can be done either with any one of the various pieces of equipment here in the gym. Pick one like, i.e. Dumbbells – Barbells – Sandbags and the good old Kettlebell. If your not sure ask one of our knowledgeable trainers that can advise you on exercise execution. Don’t be squeamish on your selection, Challenge – Challenge – Challenge, you’ll be better for it.

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