ROD 091514

ROD

Monday, 15Sept14

 

Monday Blues Cure

30 seconds work / 20 seconds recovery for 4 rounds non-stop of:

  • DB Goblet Squats (heavy)
  • DB Single Leg Deadlift
  • DB Single Arm Clean & Push Press (heavier than normal)
  • Reclines / TRX Finisher Combo

Rest 1:30…Stay on each exercise for the 6 rounds

25 seconds work / 10 seconds recovery for 6 rounds with a 45 second rest in between of:

  • Fast Feet (changing direction at coaches request)
  • Burpee/ Sit-outs
  • Alternating Anterior Reaches w/ Jump

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ROD 091414

ROD

Sunday, 14Sept14

 

OPEN GYM

 

ROD 091214

ROD

Friday, 12Sept14

 

Week-end Welcome

This is a 40 second work / 20 second recovery for 5 rounds / 45 second rest between.

  • Barbell Sumo Deadlifts (M=135# / W=95#)
  • KB Push Presses
  • Atlas Stone Shouldering (r+l)
  • Box Jumps (jump up-step down)
  • Sled Pushes (135#)

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ROD 091114

ROD

Thursday, 11Sept14

 

4 Rounds of

40 seconds work/20 seconds rest

1:00 rest between rounds

  • Equalizer Reclines
  • KB Single Arm Cleans (switch @ rounds)
  • Battling Ropes
  • Half Burpees
  • Sandbag Rotational Lunges
  • Landmine Rotational Single Arm Presses (switch @ rounds)

ROD 091014

ROD

Wednesday, 10Sept14

 

Tazmanian Triplets

15 seconds work/ 15 seconds rest for 8 rounds at each triplet, with a 1 minute rest in after 8 rounds.

  • Kettlebell Swings / Frog Push-ups / BarBell Sumo Deadlift High Pulls

1 min rest

  • KB Rows /Sit-outs /KB Single Arm Thruster

Alternate sides on the rows and racked squats at each round. Go heavy or Go home

ROD 090814

ROD

Monday, 09Sept14

 

Two Minute Torture

This is a MONSTER

On the 2 minute mark for 20 minutes, do…

  •   5 Burpees
  • 10 Kettlebell snatches 5/r-5/l or 10 Snatch Pulls
  • 15 Mountain climbers ( two legs = 1 rep)
  • 20 Kettlebell swings

PUSH YOURSELF to get through each round as quickly as possible! 

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ROD 090514

ROD

Friday, 05Sept14

 

IGOUGO Ladder

You will need a pair of kettlebells you can  dead clean 12-14 times. This will go on for 25 minutes.

  • 3 cleans + 1 press + 1 squat
  • UGO
  • 4 cleans + 1 press + 1 squat     > Partner performs DB Curls
  • UGO
  • 5 cleans + 1 press + 1 squat

Then repeat the process with strict presses, using the same KB you can strictly press 12 -14 times:

  • 1 clean + 3 presses + 1 squat
  • UGO
  • 1 clean + 4 presses + 1 squat   > Partner performs MB Lateral Lunges w Overhead Press
  • UGO
  • 1 clean + 5 presses + 1 squat

And finally with squats:

  • 1 clean + 1 press + 3 squats
  • UGO
  • 1 clean + 1 press + 4 squats    > Partner performs Dynamic Squats
  • UGO
  • 1 clean + 1 press + 5 squats

Rest = 1 minute / watch the clock / Repeat for the time allotted.

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ROD 090314

ROD

Wednesday, 03Sept14

 

Body-weight Wednesday

This is a 30 second work / 20 second recovery for 6 rounds NON-STOP.

  • Air Squat Jumps Taps
  • Lunge Jumps (r/l switch @ rounds)
  • Clapping Push-ups (women may plyo)
  • Pike Push-ups
  • Ball Slams

***Air squat jump taps are performed with the Dynamax ball set-up under the glutes. The  member will squat, tap the ball and jump up and slowly descend tapping each time.

***Lunge jumps are performed on the right side 1st round.

ROD 090214

ROD

Tuesday, 02Sept14

Landslide

5 Rounds for time:

  • 12 Barbell Deadlift
  • 10 Box Jumps (jump up- step off)
  •   8 DB Hang Squat Cleans
  •   6 Clapping Push-ups

Women can perform a plyo push-up if not able to clap.

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ROD 090114

ROD

Monday, 01Sept14

 

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