Daily RAW: 8/20/13 - FR, DDC, Back To School

Greetings RAW Warriors,

Today's Daily Rats Alley Workouts are another FitRanX HQ WOD, and a DDC workout too.

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FitRanX Daily Bodyweight Workout of the Day

Level 0-3

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

1. Diamond Push-Ups on Knees x 8
2. Bowing Crunches x 8
3. Bear Crawl x 8
4. Close Stance Body Weight Squat x 8
5. Bicycle Crunches x 8
6. Mountain Climbers 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. Diamond Push-Ups x 8
2. Bicycle Crunches x 8
3. Bear Crawl x 8
4. Single Leg Deadlift x 8
5. Plank w/ Alternating Foot Lift x 8
6. Squat Thrust x 8

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

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Dog Days Challenge:

It was another round of kettlebell cleans today with the 35# kettlebell.  300 was on tap and I got them in using the 20 seconds work, 10 seconds rest pattern.  This one only took 15 minutes to do.

No run or bike ride outside today, I am a bit pressed for time here & there with errands and other things going on, so the 15 minute KB Clean Routine fit me just fine.

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Tomorrow, we head back to school in town here.  As the custodian, I think we are all set to go and pretty much in-line with a back to school night tonight.  Kind of crazy the past 2 days but its going to be good to be back in a daily groove with cleaning and back on a routine again.

I'm not coaching this fall, which will give me some more time on some days for my workouts.  Looking forward to that, as well as getting to some XC meets too, I sure miss catching those.

It should mean more time for track workouts too, which are fun to get in during the fall and the temps start cooling off a bit.  We have one local 5K race in the area in September, plus a tag team relay race I am putting on in town here.  The race season isn't over, but its sure coming to an end soon.

If you are looking for track workouts, or something to add to the end of your track workouts, my guides are full of track options for you.  Give them a look-over at http://tinyurl.com/rkofp today, or at http://occupyfirstplace.com too.

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