ROD 08192014

Tuesday, August 19, 2014

 

Warm-up: (10 minute cap)

Med-ball Routine – x2

  • 10 MB Jack Slams
  • 10 Rotational Twists
  • 20 Alt  Side Chop (l&r)
  • 20 Alt Two-handed Rotional Toss  (r&l)
  • 10 Two handed Overhead Throws
  • 10 Upper  Body Supermans (Med-ball in hands/lower body Static)
  • 10 Lower Body Supermans  (med-ball between feet/ upper body static)
  • 20  Alt V-ups (r&l)
  • 10 Thrusters
  • 10  Squat Thrusts

 

ROD: Groups of 2 – alternating Rounds (20 minute Cap)

2 Rounds (switch order on 2nd round)

  • 8-1 Front Squats (135/95)
  • 8-1 Burpees

Rest 2 Minutes

2 Rounds (switch order on 2nd round)

  • 8-1 Push Press (95/65)
  • 8-1 Dbl Kettlebell Squat Cleans (16k/12K)

 

ENDURANCE: 4 Minute Challenge

10 seconds of High Knees followed by 5 seconds of rest for 16 cycles

(perform the HIGH knees as quickly as possible then drop to the floor and rest for 5 seconds, repeat for 16 cycles)

 

CORE:

 3 Rounds

  • 10 Band Leg Pull-ins
  • 20 Sit-ups

Rest as needed!

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