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ROD

Friday, 24Oct14

 

Ole Geezer / KB

This is a 45 second work/15 second recovery for 4 rounds with a 1 minute rest in between.

  • H2H Swings
  • Alternating Single-arm Deadlifts
  • Rows (switch @ rounds)
  • Cleans (switch @ rounds)
  • Windmills (switch @ rounds)
  • Presses (switch @ rounds)

KB Windmill instruction will be part of the warm-up.

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ROD

Wednesday, 22Oct14

Hit the Deck 4i9ape9iE

All player’s will line up and the deck is placed up front. The first member will approach the deck and select a card. That card will, by suit & number, determine the movement & rep’s. This will be done until all 54 cards have been played or a time limit of 30 minutes has expired.

All movements will be performed together to ensure compliance.

Let’s start easy with…

Any Ace = 1 minute rest (ahhhh) don’t get soupped up there are only 4 of them.

The heavy hitters…

  • Heart’s = DB Thrusters
  • Spades’s = DB Lunges (each side)
  • Diamond’s = KB Swings
  • Club’s = DB Renegade Rows (each side)

Face cards reps are Burpee Variations (ouch)…

  •  King’s = 20 reps  2 Jack Burpees
  • Queen’s = 15 reps 1/2 Burpees
  • Jack’s = 12 reps Squat Thrusts

Then the Whammy…

  • The Big Joker = 50 Mtn Climbers (l+r = 1)
  • Small Joker = 45 Sit-outs (one side = 1)

The numbers 2-4 cards are runners = 2= 30 second, 3= 60 second & 4= 90 second stationary High Knees.

 

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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

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.

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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

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

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.

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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

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

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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HALLOWEEN PARTY

Saturday November 1, 2014

NLP North

861 Castelton Avenue

Staten Island Ny 10310

9pm

FOOD, MUSIC & DRINKS

scary pumpkin.images

EVERYONE IS WELCOME!