Daily RAW: FitRanX BW, 1st Full SFR Workout

Greetings RAW Warriors,

Here's today's FitRanX BW Workout of the Day, plus a little bit on the first full SPARTA FitRanX routine this morning.

BODY WEIGHT WOD...

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Push-Up or Kneeling Push-Up x8
2. Side Plank or Side Plank on Knees x8
3. Squat Thrust x8
4. Jump Squats x8
5. Sit-Ups x8
6. Seal Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Fireflies w/Push-Ups x8
2. Russian Twist x8
3. Army Crawl x8
4. Jump Squats x8
5. Side Plank Pulse x8
6. Run in Place w/High Knees x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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SPARTA FitRanX went through its first full session today, it started with WOD "Bravo" from FitRanX HQ's database of workouts, plus my very own "Altimus" speed/power/agility circuit, using simple kettlebells, jump ropes, hurdles & cones. 

In both workouts, we stuck with the Tabata format of 20 seconds work, 10 seconds rest x 8, but modified slightly every 4 minutes with different work/rest times within the entire circuit. 

BRAVO was completed first, I had 6 stations lined up and each athlete went from station to station for the allotted time.  Then with ALTIMUS, we had 8 stations lined up, one for each 30 second period of work/rest.  Each station was slightly different drills, even though there were 2 kettlebell stations, 2 jump rope, 2 hurdles, and 2 cone stations in all. 

The total workout was done within an hour, right on time with the time frame I was aiming for.  It is looking like a great circuit for a small team/group setting.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak