ROD 102014

ROD

Monday, 20Oct14

 

Monday Boost

Mini Met Con

20/ 10  for 8 rounds (16 cycles), alternating between the following 2 movements.

•2 Jack Burpees / Mtn. Climbers

Rest for 1:30 mins, then…

Seven rounds for time of:

  • 30 KB Swings
  • 20 DB Push Presses
  • 10 Ball Slams

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ROD 101914

ROD

Sunday, 19Oct14

 

Open Gym

NLPS – 9:30 am – 12:00 pm

NLPN – 8:00 am – 9:00 am (class)

Get your practice on. Not all of us are familiar with all the movement patterns that are required to be performed during the ROD’s. So take this opportunity to improve on those weaknesses. Just think, if you learn to perform more efficiently, the more effective you will be in engaging the proper muscles groups the workout intends to strengthen.

ROD 101714

ROD

Friday, 17Oct14

 

Complimentary Complexes

This is a 40 second work / 20 second recovery for four rounds with a minute in between rounds.

  • DB Hang Squat Clean
  • 3 Way DB Speed Punches (10 up, 10 mid and 10 down strikes)
  • Barbell Sumo Deadlift High-Pull
  • Reclines to Finishers
  • 2 Jack Burpees
  • DB Alternating Lunge Curls to Overhead Press

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ROD 101514

ROD

Wednesday, 15Oct14

 

Double Kettlebell Time 

This is a 35 second work / 15 second recovery for 6 rounds with a 1 minute rest in between 2 rounds.

  • Front Squats
  • Deadlifts
  • Rows
  • Swings
  • Clean & Press

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ROD 101314

ROD

Monday, 13Oct14

 

Threatening Triplets

15 seconds work/15 seconds rest for 5 rounds at each couplet: 1 min rest between rounds

Triplet 1:
  • DB Rows (r)
  • Ball Slams
  • DB Rows (l)

Triplet 2:

  • KB Clean & Press (l)
  • Judo Push-ups
  • KB Clean & Press (r)

Triplet 3:

  • Squat Thrusts
  • DB Thrusters
  • Mtn. Climbers

Clean and Press from the ground.

ROD 101014

ROD

Friday, 10Oct14

 

Short Stack

This is a 30 second work / 15 second recovery for 6 rounds with 1 minute rest every 2 rounds.

  • DB Hang Squat Cleans
  • DB Single Leg RDL’s (switch)
  • Burpee Box Jumps (step down)
  • DB Seated See Saw Presses (floor)
  • DB Squat Thrust/Renegade Rows/Push-up

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ROD 100814

ROD

Wednesday, 08Oct14

 

 Over the Hump

4 rounds of 30 seconds work/20 seconds rest non stop at circuit A, rest for 1:30 minutes, and then move on to circuit B.

Circuit A

30/20 x 4 rounds non-stop. A single KB will be used, switch sides at each round.

  • KB Swings
  • KB Thrusters
  • KB Cleans
  • KB Rear Lunge to a Presses (press in transition to the lunge-same leg/arm)

Rest 1:30 minutes.

Circuit B

30/20 x 4 rounds non-stop

  • Mtn. Climber Sprints
  • Half Burpees to a Sit-out
  • Ball Slam Jacks
  • Deep Reclines

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ROD 100614

ROD

Monday, 06Oct14

 

BLAH!

25/25/25 work/work/recovery for 2 rounds at each couplet with a 1 minute rest in between each set. Repeat …

  • Goblet Squats/KB Deadlift (single)
  • Frog Push-ups/Sit-outs

1 minute rest

  • DB High Pull/ DB Snatch (switch)
  • Squat Thrust/ Single Leg Donkey Kicks (switch)

1 minute rest

  • Ball Slams/ Mtn. Climber Sprints
  • Kettlebell Swings/ Plank Jacks

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ROD100514

ROD

Sunday, 05Oct14

 

Open Gym

NLPS – 9:30 am – 12:00 pm

NLPN – 8:00 am – 9:00 am (class)

Get your practice on. Not all of us are familiar with all the movement patterns that are required to be performed during the ROD’s. So take this opportunity to improve on those weaknesses. Just think, if you learn to perform more efficiently, the more effective you will be in engaging the proper muscles groups the workout intends to strengthen.

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ROD 100314

ROD

Friday, 03Oct14

 

Old Geezer Friday

collage

This is a 40 second work / 20 second recovery for 4 rounds with a 45 second rest in between.

  • DB Thrusters
  • 2 Jack Burpees
  • Horizontal Reclines (chest directly underneath attachment point/low ground)
  • KB Cleans (20 second r/l)
  • Decline Push-ups (feet on bench/box)
  • Triceps Overhead Extensions

Modifications: Decline push-ups: regular push-ups. Horizontal reclines: regular reclines

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