ROD 082915

ROD

Saturday, 29Aug15

 

This One’s for you, Chris Brown & Thank you for Everything

Chris’s Crazy Eights 

8 reps of each, 8 rounds, for time… or 22 mins

  • KB SDHP (16>)
  • Pushups
  • Air Squats
  • Diamond Situps
  • Burpees
  • DB Push press (25/40)
  • Box Jumps
  • KB swings  (20kg >)

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ROD 082815

ROD

Friday, 28Aug15

 

 

Instructor’s Choice

 

 

ROD 082715

ROD

Thursday, 27Aug15

 

TBT

ROD

Tuesday, 30Aug11

Crank up your metabolism!!

Perform each movement for 30 seconds…

Move from one to the next without stopping….

Rest for 1:00 and repeat 6 more times!

  • Kettlebell Swings
  • Mountain Climbers
  • Kettlebell High Pulls
  • Burpees
  • DB Thrusters
  • Flings

This ends up being 7 rounds of 3 minutes of work and 1:00 rest

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ROD 082615

ROD

Wednesday, 26Aug15

 

One Sided

All movements are to be performed in single arm for 35 seconds of work/20 seconds recovery for 4 rounds with a 1 minute rest after 2 rounds. Go heavier than normal because of the single arm use.

  • DB Floor Press
  • DB Racked Squat
  • DB Dead Lift
  • DB Push Press
  • DB Hang Squat Clean
  • DB Swing
  • DB Row

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ROD 082515

ROD

Tuesday, 25Aug15

 

Tabata Tuesday

6 rounds of 20/10 at each exercise

Complete 6 cycles of each exercise before moving onto the next.

Take 1 minute rest between rounds.

Go full blast on every round, keeping the reps consistent throughout.

  • Rapid Low Box Jumps (stepper w/ 1 riser at each side jump up&down as fast)
  • DB Snatch (alt r/l)
  • Battling Ropes
  • Reclines
  • Dynamax Russian Twist
  • Wall Ball

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ROD 082415

ROD

Monday, 24Aug15

 

Kettlebell Ladder Madness

With a single KB start from 5 reps go to 10 reps performing the following: with a 22 minute limit
Use the same weight throughout. Men no < 16 K- Women no < 12 K.

  • Swings
  • Cleans (from floor r/l)
  • Presses (r/l)
  • Rows (r/l)
  • Goblet Squat
  • Snatches (r/l) or Push-ups

ROD 082215

ROD

Saturday, 22Aug15

 

Saturday Strength Camp II

Stay at each exercise for 60 seconds 30 second recovery, then move. Get as many reps as you can for that 60 seconds.

  • DB (at sides) Squats (heavy)
  • Barbell Overhead Presses
  • Atlas Stone Over the Bar Lift (at rig)
  • KB Farmers Walk
  • Dynamax Ball Reverse Overhead Toss (at wall)
  • Sled Pushes

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ROD 082115

ROD

Friday, 21Aug15

 

Barbell Complex Ladder 

Complete 1 rep of each exercise, then 2 reps and so on til you reach 10 then return backwards to see how far you can reach in the allotted time. Be careful in selecting a weight. You need to ensure that you are able complete 10 reps for all.

As Far As You Can for 22 minutes of:

  • Snatch Grip Dead-lift
  • Front Squat
  • Clean & Press (from ground/ no squat)
  • Bent Over Row

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ROD 082015

ROD

Thursday, 20Aug15

 

TBT

Perform each movement in each triplet for 20 seconds non-stop for three rounds.

Complete one triplet, rest for 1 minute and move on to the next triplet and do the same.

Repeat all Triplets.

Triplet #1

  • Kettlebell clean R
  • Kettlebell clean L
  • Mountain climbers

Triplet #2

  • Kettlebell Figure 8 to hold
  • Plank climbers
  • Dumbbell thrusters

Triplet #3

  • Goblet squats
  • Squat thrusts
  • Push-ups

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ROD 081915

ROD

Wednesday, 19Aug15

 

Strength Camp

This is a 35 second work / 20 second recovery with a 1 minute rest for 4 rounds
This is to be done circuit style

  • KB Deficit Squats
  • DB Bench Press (on bench)
  • KB Walking Lunges
  • Chin-ups
  • DB Push Press
  • KB Stationary Lateral Lunges (goblet style)
  • DB Upright Rows

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