ROD 090214


Tuesday, 02Sept14


5 Rounds for time:

  • 12 Barbell Deadlift
  • 10 Box Jumps (jump up- step off)
  •   8 DB Hang Squat Cleans
  •   6 Clapping Push-ups

Women can perform a plyo push-up if not able to clap.


ROD 090114


Monday, 01Sept14



ROD 083114


Sunday, 31Aug14


Gym Closed

ROD 082914


Friday, 29Aug14


Super Sized Combos

This is a 35 second work /15 second recovery for 5 rounds with a 45 second rest in between.

  • DB Thrusters
  • DB Renegade Rows w Push-up
  • 180 Degree Ball Slams
  • 3 Mountain Climbers (r+l=1) / 2 Plank Climbers
  • Alternating DB Lunges / Alternating Hammer Curls
  • Burpee – Sit-outs Combo


ROD 082714


Wednesday, 27Aug14


 Work It

This is a 30 second work / 20 second recovery for 4 non-stop rounds

Circuit A

  • Sandbag Front Squats
  • Bulgarian DB Squats
  • DB Push Press
  • Reclines

Rest for 1:30 then move onto… for another 4 non-stop rounds

Circuit B

  • KB Swings
  • DB Bench Press
  • Sit-outs
  • MB Floor to Wall Bounce


ROD 082414


Monday, 24Aug14


Canon (27:00)

This is a circuit style 40 second work/ 20 second recovery – with 1 minute rest in between 4 rounds. ALL MOVES ARE EXPLOSIVE. As if you are being shot out of a canon.

  • Barbell Squat Jumps (jump quick and take 3 sec to descend)
  • KB Swing
  • KB Single Arm Row & Catch
  • Ball Slam Jack (jump back, forth and slam)
  • Dbl KB Alt. Dip & Switch Clean & Press (clean explosively and press quick but take 3 sec to descend)
  • Dynamax Ball Lateral Wall Tosses (switch @ rounds)


ROD 082314


Sunday, 23Aug14


Open Gym

Practice – Practice – Practice

ROD 082214


Friday, 22Aug14



Conditioning = 4 Rounds

  • Dynamax Ball Ascending Toss
  • Battling Rope Squat in/out
  • Inch Worn /Ankle Hops
  • In & Out Hurdles

Set up Dyna Balls from lightest to heaviest 8#, 10#,12#,16# and 25#. Have members go up the line and toss the balls in the air from a squat to stand position two times each ball.

Set up 2 ropes parallel from each other a little wider than shoulder width. Start in a squat position outside the ropes and jump forward to just inside the ropes and so on…

Inch out on hands and then pike back hopping using ankles.

Set up hurdles and the member will laterally go up and backwards through each of the hurdles.

Rest 2 minutes

Perform each movement in each triplet for 20 seconds non-stop for 8 rounds. Complete one triplet, rest for 1 minute.

Triplet #1

  • Kettlebell Clean & Press R (from floor)
  • Mountain Climbers
  • Kettlebell Clean & Press L (from floor)

Triplet #2

  • Dumbbell Hang Squat Cleans
  • Sit-outs
  • Dumbbell Lateral Lunges

Triplet #3

  • Dumbbell Crab Reaches R
  • Plank Climbers
  • Dumbbell Crab Reaches L


ROD 082114


Thursday, 21Aug14


Tabata Thursday 

Conditioning = 2/3 rounds

  • Dynamax Broad Jumps (length of turf /bay door start)
  • Jump, Grab & 1 Pull-up or Attempt (length of one side of rig)
  • Over & Crawl Under (over bench/box /under equalizer)
  • Quick Hand Ladder Drill (2 hands in each step)

Rest 3 minutes

15 seconds work/15 seconds rest for 8 rounds at each movement. 1 minute rest after each round.

  • DB Thrusters
  • DB High Pulls
  • DB Split Jumps (switch at each round)
  • DB Renegade Rows
  • DB Alternating Hang Snatches
  • Single DB Sit-up (grab db at ends and sit-up)



ROD 082014


Wednesday, 20Aug14


Hump Day 

Short Warm-up

Conditioning Circuit = 4 rounds

  • Lateral Hand/Wall Walk (from front to back gym)
  • Scissor Ladder Drill
  • Log Jumps on Benches (set-up under rig)
  • Ape Walks to Front Door
  • Sprint to End of Lot/ Reverse Skip… Repeat

Two minute rest & move on to a…

30 second work / 20 second recovery for 6 solid rounds with NO REST.

  • KB Front Squats
  • KB Jumping Deadlifts
  • KB Half Kneeling Long Cycle Clean to Overhead Presses (r/l)
  • TRX Recline to Curls
  • Frog Push-ups