Daily RAW: 6/4 FitRanX Routine & SPARTA FitRanX Update

Greetings RAW Warriors,

Today's routine is another bodyweight FitRanx routine, plus a little bit on the SPARTA FitRanX case study I am doing this summer.

Level 0-3

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

1. Sun Gods x8
2. Sit-Ups x8
3. X-Body Mountain Climber x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Run in Place 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. Seal Push-Ups x8
2. Sit-Ups x8
3. Army Crawl x8
4. Pistol Squat x8
5. Russian Twist 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 Update:

I've been in contact with Sgt. Nick Rians, the creator of FitRanX.  I have been given the go-ahead to conduct a special Case Study with FitRanX and my own speed/agility sessions.  I posted about it on Facebook on Sunday when I found out, and already have received some inquiries about members of a team doing it already.  I still need some more, and in fact, the more, the better it would be in testing out these protocols.

Here's the basic details:
Its a 2 month program, ideally 8-9 weeks of time to conduct it in.
I need 10-12 athletes to conduct this study.
Participants will be suggested to train at least 2 times and up to 3 times per week in small groups.
Sessions will last for approximately 1 hour in length for each training session.
The first 1/2 hour is the FitRanX program, followed by another 1/2 hour of my own speed/agility protocols.
There are no drugs, supplements, or nutritional restrictions for this study, it is purely based on workout effectiveness of the workouts themselves.
Athletes can be ages 12-17, boys or girls.
The week of June 10th is when I would like to begin the training sessions.

If you have any questions or would like to register, email me at asaptrainer1@gmail.com or call me at 701-361-3101. If I can't get to you right away, please leave a voicemail and I will return the call at the soonest time I can.

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