If you caught my earlier post, I put up the RABC workout routine for Day 3 as an pre-scheduled post.
This post has the current FitRanX HQ Workout of the Day, plus an update on my LCC workouts.
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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. Overhead Towel Squats x 8
2. Flutter Kicks x 8
3. Total Body Extension x 8
4. Single Leg Deadlift x 4 on each side
5. Knee Tucks 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. Single Leg Squat x 8
2. Crunch w/Flutter Kicks x 8
3. Single Leg Hop x 8
4. Clapping Push-Ups x 8
5. Plank Walk Up x 8
6. Single Leg Burpee x 4 on each side
Check Out The Video Library Here:
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Long Cycle Challenge: I'm taking it day by day, and felt like a routine today, aiming for 200 reps once again with the 35# kettlebell. 5 reps/side in a continuous fashion. It feels like the same-old workout, which is pretty much is, but its a good endurance builder overall, taking 13 & a half minutes each workout. I'm still feeling like its a great workout by the end, like its just the right amount of everything.
I may mix it up and go for 250, then 150, over the next two days, perhaps 150 then 250 to break it up a bit.
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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak
http://occupyfirstplace.com
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