ROD 121714

ROD

Wednesday, 17Dec14

 

Reminder that the 9 am class starts today, not 9:30. 

 

Killing It

This is a 35 second work 20 second recovery for 5 rounds NON-STOP done circuit style.

  • Alternating Single Leg Box Jumps
  • KB Dead Cleans
  • DB Hang Snatches
  • DB Rows (men will perform combo row to tricep kickbacks)
  • Dynamax Reverse Wall Ball Toss

Low boxes (18″) will be used for the single leg jumps. Dead cleans will start from the ground. Dynamax Reverse toss is performed with the wall behind you and the ball tossed from a squat position as high as you can with 12# or heavier.

_______________________________________________

ROD 121514

ROD

Monday, 15Dec14

 

Torrid Quadrant

This is a 40 second work / 20 second recovery for 2 rounds at each quadrant with a 1 minute rest between rounds.

Quadrant 1

  1. Halo Oblique Rotations
  2. KB Thruster (right)
  3. KB Thruster (left)
  4. KB Swing
Quadrant 2
  1. KB Reverse Lunge (r)
  2. KB Reverse Lunge (l)
  3. Burpees
  4. KB Figure 8 to hold
Quadrant 3
  1. KB Bent Over Row (r)
  2. KB Bent Over Rows (l)
  3. Sandbag Hug-Squat-Hop
  4. KB RDL

________________________________________________________

ROD 121414

ROD

Sunday, 14Dec14

 

Open Gym

 

NLPN = Instructors ROD choice

NLPS = Open Gym

 

______________________________________________________

ROD 121314

ROD

Saturday, 13Dec14

 

Twelve-Thirteen-Fourteen

8 rounds for time:

  • 12 Thrusters
  • 13 Deadlifts
  • 14 Mtn. Climbers (l+r=1)

_________________________________________

ROD 121214

ROD

Friday, 12Dec14

 

Survival

This is a 35 second work / 20 second recovery for 6 rounds with a 1 minute rest after every two rounds.

  • Incline DB Presses
  • Farmers Walk
  • Tire Smacks
  • Sled Push
  • Recline Face Pulls
  • Rotational Lateral Ball Slams

Go super heavy on the farmers walk & sled pushes. Lean deeper than usual for the face pulls. In other words really challenge your fitness ability.

ROD 121114

ROD

Thursday, 11Dec14

 

Nasty

3 Rounds for time:

  •   7 Barbell Hang Squat Clean
  • 14 Barbell Burpee Jumps (over da barbell)
  • 21 Sit-outs
  • 14 Reclines
  •   7 Barbell Deadlifts

***NLPN could use DB’s and jump over sandbags for burpees

__________________________________________________

ROD 121014

ROD

Wednesday, 10Dec14

 

Everyone For Themselves

3 rounds for Time:

  • 15 Dbl KB Front Squats
  • 20 KB Swings (20k women/ 24K men)
  • 15 Wall Ball Shots (heavier the better)
  • Back & Forth Length of Gym Sled Drag 150#
  • 20 KB Rear Lunges (10 r/l)
  • 15 Dbl KB Push Press
  • 10 TRX Finishers (women)/ Over/Under Grip Chin-ups (men)

ROD 120814

ROD

Monday, 08Dec14

 

 ***Beginning on Wednesday Dec 17th, Wednesday & Friday morning classes will begin at 9:00 am. Tuesday & Thursday Classes will remain the same. 

 

Bells-a-Ringing

This is a 30 second work / 15 second recovery for 4 rounds at each couplet with a 45 second rest in between.

  • DB Swing-Thruster/ Burpees

Rest

  • DB Renegade Row/ Sit-outs

Rest

  • DB Floor Press/ Frog Push-ups

Rest

  • DB Lateral Lunges/ Mtn Climbers

Go home and eat/drink protein.

No push-ups on the renegade row. If you cannot perform the db swing to thruster than just do the thrusters. Ask your coaches how to modify the exercises.

__________________________________________________________

ROD 120714

ROD

Sunday, 07Dec14

 

OPEN GYM

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.

_________________________________________

ROD 120614

ROD

Saturday, 06Dec14

 

AnnaBelle

This is a 30 second work / 20 second recovery for 6 rounds with a 1 minute rest every 2 rounds. This ROD will be performed as a circuit.

  • DB Thrusters
  • KB Swings
  • Horizontal Reclines
  • Ball Slam Jacks
  • Rotational Landmine
  • Sled Push (135#)

______________________________________________________