ROD 100114

ROD

Wednesday, 01Oct14

 

Bell Ringer

This is a 30 second work / 15 second recovery for 3 rounds w/ 1 minute rest in between.

  • H 2 H Swings
  • KB Racked Squat (r)
  • KB Racked Squat (l)
  • Dive Bomber Push-ups
  • KB Rows (r)
  • KB Rows (l)
  • Mountain Climbers Sprints
  • KB Cleans (r)
  • KB Cleans (l)
  • Toe Touches
  • KB Press (r)
  • KB Press (l)

Hand to Hand swings will be performed as follows: Beginners are to switch KB hand over hand. Intermediate and advanced members will release the KB at the top of the swing from hand to hand.

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ROD 092914

ROD

Monday, 29Sept14

 

Oldie But Goodie

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Overhead Squats
  2. Plank Climbers (alternating lead arm)
  3. Fast Feet (instructor direction change)
  4. Pike Presses
  5. Groiners
  6. Diamond Leg Sit-ups
  7. Frog Push-ups
  8. Plank Circles (1st rd right / 2nd left)

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds recovery of the following:

  1. Low Jumping Jacks x 2 sets
  2. Mountain Climbers x 2 sets
  3. Lunge Jumps x 2 sets (right / left)
  4. 2 Jack Burpees x 2 sets

ROD 092614

ROD

Friday, 26Sept14

 

 Furnace

Perform for 20 Minutes

Sprint to 85 Indy Loop

  • 8 Sandbag Shoulder Staggered Squats (switch @ rounds)
  • 8 Sandbag Overhead Alternating Stationary Lunges

Run to 115 Indy Loop

  • 10 DB Alternating Snatches
  • 10 DB Rows (switch @ rounds)

Sprint to 85 Indy Loop

  • 12 KB Swings
  • 12 KB Single Arm Clean & Press

Rest for 1:30 then…

Four Exercises for 1 minute each 15 second transition

  • Total Body Extensions
  • Walk Out’s
  • Half Burpees
  • Umpa’s

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ROD 092414

ROD

Wednesday, 24Sept14

 

Barbell Complex

AMRAP for 20 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
  • 8 Reverse Lunges (4 each)

Rest 1 minute

Mini Met-Con

8 cycles total of 20 seconds MAX effort and 10 seconds rest, 4 minutes, of the following:

  1. Burpee Jacks  x 2
  2. Squat/Tuck Jumps x 2
  3. Frog Push-ups/sit-outs x 2
  4. Mountain Climber Sprints x 2

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ROD 092214

ROD 

Monday, 22Sept14

 

KB Heaven

**Ab Routine Coaches Choice

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

  • KB Front Squats
  • KB Jumping Suitcase Dead-lifts
  • KB Swings (to the outside)
  • KB Renegade Rows
  • KB Cleans & Presses
  • KB Static Curl Walk  (arm bend at 90 degrees – walk around)

ROD 092114

ROD

Sunday, 21Sept14

 

Open GYM 9 am x 12 pm

 

orangecitychalllogo-1

 

 

ROD 091914

ROD

Friday, 19Sept14

 

One 2 One 2 Combo Circuits

30/30/30/30 work-work-work-rest in a circuit style for 3 rounds rest for 1 minute and move to the next circuit.

Circuit 1

  • Squat Thrusts / Sit-outs / Squat Thrust Sit-outs/Rest
  • Plank Jacks/ Push-ups / Plank Jack Push-ups/Rest

Rest for 1 minute

Circuit 2

  • DB Squats / DB Push Press / DB Thrusters/Rest
  • TRX Hack Squat / Reclines / Hack Squat Recline/Rest

These are single exercises that become combination exercises. The TRX hack squat is performed by grasping the handles as you would during a recline feet are shoulder width apart, placing emphasis on the heels, you squat down and up. During the combo you would position yourself the same way but at the top of the hack squat you will pull into the recline.

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ROD 091714

ROD

Wednesday, 17Sept14

 

EMOM

Every even minute on the minute

  • 8 Kettlebell Swings
  • 4 Burpees
  • 3 DB Hang Squat Clean Thrusters

then… every odd minute on the minute for 22 minutes

  •   4 MB Push ups
  •   8 MB Lunge Jumps (l+r=2)
  • 12 MB Mountain Climbers (left/right = 1 rep)

Med Ball cycle should be done with hands placed securely on the medicine balls.

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