Daily RAW: FitRanX, LCC, RABC Workouts

Greetings RAW Warriors,

Today's Daily Rats Alley Workouts come from FitRanX and another Long Cycle Challenge workout.

Last but not least, another RABC workout routine is on tap, too.
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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. Suicides x 8
2. V-Abs x 8
3. leg Thrusts x 8
4. Chair Step-Ups x 4 on each side
5. Sit-Up x 8
6. Jumping Jacks x 8

Level 4-6

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

1. Suicides x 8
2. V-Abs x 8
3. Burpees x 8
4. Jump Squats x 8
5. Weighted Sit-Ups x 8
6. Inchworm x 8
Check Out The Video Library Here:
http://www.youtube.com/myfitranx

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Long Cycle Challenge: 

It was another repeat of the last workout, doing 200 reps straight with my 35# kettlebell. Switched every 5 reps as I usually do.  This took about 13-14 minutes to complete.  This brings me to 2600 reps total for the month, and I feel like I can keep going.  My body is feeling used to the multiple reps now, more than it was in the early part of the challenge.

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"Just Swing It!" is clearly my #1 top seller now, and its success is leading me to create a unique kettlebell challenge for Swings.  Not just 30 days, but a 90 days one, which will be specially periodized and planned out based on volumes.

Look for this guide well down the road. It may be a few months, but its going to be great to try out as a true, focused challenge.

Until then, JSI is your best bet: grab a copy here at http://tinyurl.com/rkofp
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RABC Workout #2, Week #3

Deadlifts: 10-8-6-4
Bench Press: 10-8-6-4

All-Star Sit-Ups: 4 x 5 per side

2 Minute Warning:  20s work, 10s rest per exercise
Alternating Lunges
Side Hops
Push-Ups
Total Body Extensions

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com