Today's Daily Rats Alley Workouts come from FitRanX HQ and also I'm back to the DDC routines.
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FitRanX 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. Body Weight Dips x 8
2. Penguin Crunch x 8
3. Burpees x 8
4. Stationary Lunges x 4 on each side
5. Side Plank x 4 on each side
6. Side to Side Jumps x 8
Level 3-5
30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.
1. Seal Push-Ups x 8
2. Crunch w/ Leg Lifts x 8
3. Burpees x 8
4. Prisoner Squat x 8
5. Frozen V-Sit x 8
6. Mountain Climbers x 8
Check Out The Video Library Here:
http://www.youtube.com/
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Dog Days Challenge:
After a few days off due to a wicked shoulder/trap/back issue, I got back into doing some KB cleans again on Sunday and today.
Sunday I did 300 Swings in the 20/10 work/rest pattern with the 35# kettlebell. It was good to get back into it.
Today's routine was done after 2 miles of running on the track, another "Attack The Track Monday".
1/2 mile warm-up, then:
200 x 4, a 200 every 90 seconds
300 x 2, doing a 300 every minute with 1 minute rest
200 x 1, rested until 12 minutes hit my stopwatch, then....
200 x 4 every 90 seconds.
Rode the bike home, then got into the kettlebells for the DDC:
200 reps in 10 minutes, following the 20/10 rest pattern again.
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The turnout for the Freebie Weekend was pretty good, thank you for downloading if you did, as well as purchasing a book or two (as many end up doing when I do a Freebie Weekend).
The SodaStream guide I made is doing pretty good in its category, a top 15 last time I checked! Even a 5 star review already:
http://tinyurl.com/supersodas
If you haven't checked it out, its a great primer if you are looking at getting a SodaStream in the first place. Then once you get one, you are already set with some recipes to start with! For only 99 cents, you're going to save that right away when you make your first 1 liter of soda. Give it a look and start sipping away on your favorite new soda mixes!
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
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