ROD 082915


Saturday, 29Aug15


This One’s for you, Chris Brown & Thank you for Everything

Chris’s Crazy Eights 

8 reps of each, 8 rounds, for time… or 22 mins

  • KB SDHP (16>)
  • Pushups
  • Air Squats
  • Diamond Situps
  • Burpees
  • DB Push press (25/40)
  • Box Jumps
  • KB swings  (20kg >)


ROD 082815


Friday, 28Aug15



Instructor’s Choice



ROD 082715


Thursday, 27Aug15




Tuesday, 30Aug11

Crank up your metabolism!!

Perform each movement for 30 seconds…

Move from one to the next without stopping….

Rest for 1:00 and repeat 6 more times!

  • Kettlebell Swings
  • Mountain Climbers
  • Kettlebell High Pulls
  • Burpees
  • DB Thrusters
  • Flings

This ends up being 7 rounds of 3 minutes of work and 1:00 rest



ROD 082615


Wednesday, 26Aug15


One Sided

All movements are to be performed in single arm for 35 seconds of work/20 seconds recovery for 4 rounds with a 1 minute rest after 2 rounds. Go heavier than normal because of the single arm use.

  • DB Floor Press
  • DB Racked Squat
  • DB Dead Lift
  • DB Push Press
  • DB Hang Squat Clean
  • DB Swing
  • DB Row


ROD 082515


Tuesday, 25Aug15


Tabata Tuesday

6 rounds of 20/10 at each exercise

Complete 6 cycles of each exercise before moving onto the next.

Take 1 minute rest between rounds.

Go full blast on every round, keeping the reps consistent throughout.

  • Rapid Low Box Jumps (stepper w/ 1 riser at each side jump up&down as fast)
  • DB Snatch (alt r/l)
  • Battling Ropes
  • Reclines
  • Dynamax Russian Twist
  • Wall Ball


ROD 082415


Monday, 24Aug15


Kettlebell Ladder Madness

With a single KB start from 5 reps go to 10 reps performing the following: with a 22 minute limit
Use the same weight throughout. Men no < 16 K- Women no < 12 K.

  • Swings
  • Cleans (from floor r/l)
  • Presses (r/l)
  • Rows (r/l)
  • Goblet Squat
  • Snatches (r/l) or Push-ups

ROD 082215


Saturday, 22Aug15


Saturday Strength Camp II

Stay at each exercise for 60 seconds 30 second recovery, then move. Get as many reps as you can for that 60 seconds.

  • DB (at sides) Squats (heavy)
  • Barbell Overhead Presses
  • Atlas Stone Over the Bar Lift (at rig)
  • KB Farmers Walk
  • Dynamax Ball Reverse Overhead Toss (at wall)
  • Sled Pushes


ROD 082115


Friday, 21Aug15


Barbell Complex Ladder 

Complete 1 rep of each exercise, then 2 reps and so on til you reach 10 then return backwards to see how far you can reach in the allotted time. Be careful in selecting a weight. You need to ensure that you are able complete 10 reps for all.

As Far As You Can for 22 minutes of:

  • Snatch Grip Dead-lift
  • Front Squat
  • Clean & Press (from ground/ no squat)
  • Bent Over Row



ROD 082015


Thursday, 20Aug15



Perform each movement in each triplet for 20 seconds non-stop for three rounds.

Complete one triplet, rest for 1 minute and move on to the next triplet and do the same.

Repeat all Triplets.

Triplet #1

  • Kettlebell clean R
  • Kettlebell clean L
  • Mountain climbers

Triplet #2

  • Kettlebell Figure 8 to hold
  • Plank climbers
  • Dumbbell thrusters

Triplet #3

  • Goblet squats
  • Squat thrusts
  • Push-ups



ROD 081915


Wednesday, 19Aug15


Strength Camp

This is a 35 second work / 20 second recovery with a 1 minute rest for 4 rounds
This is to be done circuit style

  • KB Deficit Squats
  • DB Bench Press (on bench)
  • KB Walking Lunges
  • Chin-ups
  • DB Push Press
  • KB Stationary Lateral Lunges (goblet style)
  • DB Upright Rows