ROD 050515

ROD

Tuesday, 05May15

 

Terrified Triplets

Perform each movement in each triplet for 20 seconds non-stop for three rounds. Complete one triplet, rest for 1 minute.

Triplet #1

  • Kettlebell Clean & Press R (from floor)
  • Mountain Climbers
  • Kettlebell Clean & Press L (from floor)

Triplet #2

  • Dumbbell Snatch R (from hang)
  • Kettlebell High Pulls
  • Dumbbell Snatch L (from hang)

Triplet #3

  • Dumbbell Crab Reaches R
  • Plank Climbers
  • Dumbbell Crab Reaches L

Repeat all 3 triplets.

*Dumbbell Crab Reaches – Seated on the ground with 1 arm behind, hold the dumbbell with the free arm against the obliques with palm facing you. As you lift off and reach, turn dumbbell to neutral position.

ROD 050415

ROD

Monday, 04May15

 

Dirty Thirty

8 rounds of:

  • 30 seconds of Burpees
    rest 30 seconds
  • 30 seconds of DB Thrusters
    rest 30 seconds
  • 30 seconds of KB Swings
    rest 30 seconds

Work hard and fast and keep the rep count high and consistent throughout your rounds. Earn Your rest.

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ROD 050215

ROD

Saturday, 02May15

 

Ladder Time

For time or 25 minutes (whichever comes first)

  • 10 DB/BB Hang Squat Clean & Press
  • 1 Burpee
  • 9 DB/BB Hang Squat Clean & Press
  • 2 Burpees
  • 8 DB/BB Hang Squat Clean & Press
  • 3 Burpees
  • 7 DB/BB Hang Squat Clean & Press
  • 4 Burpees
  • 6 DB/BB Hang Squat Clean & Press
  • 5 Burpees
  • 5 DB/BB Hang Squat Clean & Press
  • 6 Burpees
  • 4 DB/BB Hang Squat Clean & Press
  • 7 Burpees
  • 3 DB/BB Hang Squat Clean & Press
  • 8 Burpees
  • 2 DB/BB Hang Squat Clean & Press
  • 9 Burpees
  • 1 DB/BB Hang Squat Clean & Press
  • 10 Burpees

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ROD 050115

ROD

Friday, 01May15

 

Smoother

This is a 35 second work with a 15 second recovery for 4 rounds w/ 1 minute rest in between.

  • Landmine Front Squats
  • DB Renegade Rows
  • Mountain Climbers
  • Recline/Face Pulls
  • DB Anterior Reaches w/Overhead Press
  • Dynamax Ball Knee-Knee-Double Knee

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ROD 043015

ROD

Thursday, 30Apr15

 

Tabata Thursday

This is a 20 second work /10 second recovery for 8 rounds at each station with a 1 minute rest in between movements.

  • DB Bulgarian Squats (switch@rounds)
  • Squat Jumps
  • Alternating DB Snatches
  • Plank Jack Push-ups
  • Reclines
  • Ball Slams

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ROD 042915

ROD

Wednesday, 29Apr15

 

Drop Down Moves

This is a 25 second work / 10 second recovery for 5 rounds at each circuit with a 1:30 rest in between circuits

Circuit A… 5 rounds Non-Stop

  • Dbl KB Push Presses
  • Single KB Push Press (r)
  • Single KB Push Press (l)
  • Goblet Squats

Rest 1:30

Circuit B… 5 rounds Non-Stop

  • Dbl KB Rows
  • Single KB Row (r)
  • Single KB Row (l)
  • Figure 8 to a Hold

Maintain the same weight that you use for the double KB for the single KB movement. You are pre-exhausting the shoulders during the dbl movement and then continuing strengthening by isolating each side. This will increase strength gains. Shoot for 8-10 reps during the 25 second work. If you can get 12-14 reps it’s too light – if you get only 4-6 reps it’s too heavy. Choose the weight wisely.

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ROD 042815

ROD

Tuesday, 28Apr15

 

Trapped

7 rounds for time:

  • Sprint (don’t run) to 85 Indy
  •   7 Two Jack Burpees
  • 14 DB Thrusters
  • 21 Dynamax Floor to Overhead Squat Jumps

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ROD 042715

ROD

Monday, 27Apr15

 

Fever

This is a 40 second work / 20 second recovery for 4 rounds

  • BB Front Squat
  • BB Floor to Overhead (snatch or clean&press)
  • Sit-outs
  • Dbl DB Tricep Overhead Extensions
  • Reclines
  • Sled Drags

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ROD 042515

ROD

Saturday, 25Apr15

 

NLP Challenge

7 rounds for time:

  • Sprint (don’t run) to 85 Indy
  •   7 Two Jack Burpees
  • 14 DB Thrusters
  • 21 Dynamax Floor to Overhead Squat Jumps

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ROD 042415

ROD

Friday, 24Apr15

 

Body-weight Mobility

40 Max effort and 20 seconds rest. 3 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat  (left)
  5. Groiners
  6. Sit-ups to Reverse Crunch /Kip
  7. Judo Push-ups
  8. Alternating Crab Reaches

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