ROD 022715

ROD

Friday, 27Feb15

 

Friday Couplets

Work/rest ratio 20/10 work for 8 rounds at each couplet with a 1 minute rest in between each set of couplets.

  • Dbl DB Swings
  • DB Split Stance Thrusters (r/l)

1 minute rest

  • KB Cleans  (r/l)
  • KB Single Leg Dead-lifts (r/l)

1 minute rest

  • KB Strict Presses (r/l)
  • DB Hang Snatch (r/l)

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ROD 022615

ROD

Thursday, 26Feb15

 

Pyramid

For Time:

  • 16 KB Swings
  • 14 DB RDL’s to High-Pull
  • 12 MB Jump Squats
  • 10 Burpees
  •   8 KB Figure 8 to Hold
  •   6 DB Thrusters
  •   4 MB Push-ups
  •   6 DB Thrusters
  •   8 KB Figure 8 to a Hold
  • 10 Burpees
  • 12 MB Jump Squats
  • 14 DB RDL’s to High-Pull
  • 16 KB Swings

Repeat pyramid 3x’s

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ROD 022515

ROD 

Wednesday, 25Feb15

 

OTH Ladder

This is a group exercise ladder. There will be 7 exercises at a minute each in the first round, than 6 minutes in the second round and so on… Pace yourself throughout the minute is key to success.

7 minutes @ 1 minute each exercise of:

  • KB Racked Front Squats (r)
  • KB Racked Rear Lunges (r)
  • Mtn. Climbers
  • KB Rows (r)
  • DB Presses
  • Push-ups
  • Reverse Crunch w/Kip

1 minute rest… 6 minutes of:

  • KB Racked Front Squats (l)
  • KB Racked Rear Lunges (l)
  • Mtn Climbers
  • KB Rows (l)
  • DB Presses
  • Reverse Crunch w/Kip

1 minute rest… 5 minutes of:

  • KB Front Squats (r)
  • Mtn Climbers
  • KB Rows (r)
  • DB Presses
  • Frog Push-ups

1 minute rest… 4 Minutes of:

  • KB Front Squats(l)
  • Mtn. Climbers
  • KB Rows (l)
  • Burpees

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ROD 022415

ROD

Tuesday, 24Feb15

 

AMRAP for 22 Minutes

Don’t let go of the bar from the start of the round til you finish the round, set the bar down recover and repeat. The Coach will demonstrate the safe transition from one exercise to the other. NLPN will perform with Dumbbells.

  • 8 RDL’s
  • 8 Bent Over Rows
  • 8 Hang Cleans
  • 8 Push Presses
  • 8 Back Squats (racked squats nlpn)
  • 8 Reverse Lunges (4 each)

Rest 1 minute

 

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ROD 022315

ROD

Monday, 23Feb15

 

No BS BWStrength

This is a 40 second work 15 second recovery for 4 rounds with a 1 minute break in between

  • Rapid Air Squats on Dynamax (as fast as you can tapping the ball each time)
  • Dive Bombers (Touch toes/switch@rounds)
  • Push-ups (Scap for those who can’t)
  • Pull-ups (Scap for those who can’t)
  • Mountain Climbers
  • Wall Handstand Push-ups (hold for those who can’t)

* Make sure on the dive bombers you bend more at the knee than the waist.
** On either the push-ups or pull-ups or handstands, do not stop or collapse on your knees. Hold the position. If you do let go or collapse get back on it.

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ROD 022115

ROD

Saturday, 21Feb15

 

Cabin Fever

This is a 30 second work / 20 second recovery for 6 rounds with a 1 minute rest every 2 rounds.

  • Bulgarian KB Squats (switch@rounds)
  • DB Clean Box Jumps
  • Kneeling Battling Ropes
  • Reclines
  • Barbell Military Presses

* KB’s can be held at sides or to increase difficulty, hold in the rack position, ensuring an upright posture during squat.
** DB clean to box jump: Jump onto the box as you clean the db’s.

ROD 022015

ROD

Friday, 20Feb15

 

Yea

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.

  • Barbell Squat Jumps
  • Mountain Climbers
  • Dbl DB Split Jerks
  • Reclines
  • Frog Push-ups
  • Rotational Scoop Wall Toss

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ROD 021915

ROD

Thursday, 19Fab15

 

EMOM

20 Minute Partner EMOM

While partner A holds a plank for 1 minute
Partner B does the following movements AFAP and uses the remaining time as rest.

  • 3 Burpees
  • 4 Kettlebell Swings
  • 5 DB Thrusters

Alternate turns

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ROD 021815

ROD

Wednesday, 18Feb15

 

Let’s Go Heavy

This is a 20 second work/ 10 second recovery for 8 rounds at each movement with a 1 minute rest

  • KB Racked Squat (switch@ rounds) / KB H2H Swing

Rest 1 minute

  • KB Cleans (r) / KB Cleans (l)

Rest 1 minute

  • KB Push Jerk (r) / KB Push Jerk (l)

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ROD 021715

ROD

Tuesday, 17Feb15

 

Athletic

This is a 40 second work /15 second recovery with a 1 minute rest in between the 5 rounds.

  • DB Thrusters
  • Ladder Drills (instructors choice)
  • KB Swings
  • Airdyne Sprints
  • Sled Drags

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