ROD 033015

ROD

Monday, 30Mar15

 

Groupies 

7 minutes each of:

  • 10 Box Jumps
  • 10 BB Thrusters
  • 10 Burpees

2 minute rest

  • 10 BB Dead-lifts
  • 10 BB Bent Over Rows
  • 10 BB Lateral Lunges (r+l=1)(bar across back)

2 minute rest

  • 10 Squat Jumps
  • 10 Push-ups
  • 10 KB Swings

ROD 032815

ROD

Saturday, 28Mar15

 

Partner Ladder Match

Partners will start at 20 reps and descend by 2’s and then return up the ladder. This will go on for 25 minutes. After the partners complete all 6 exercises they will have a 30 second rest from the running clock and then continue.

Partner 1 Does:

  • 20 KB Swings
  • 20 KB High Pulls
  • 20 KB Push Press

While Partner 2 Does:

  • 20 DB Goblet Squats
  • 20 DB Renegade Rows (r+l=2)
  • 20 Sit-outs (r+l=2)… Then switch sides

The reps will descend by 2 reps, so the next set of reps will be 18, then 16 and so on till you reach 2 reps. Both partners will then ascend by 2 reps and try to complete the ladder. If one partner finishes before the other he/she can rest until the other partner finishes. See how far you and your partner can go in 25 minutes. Find a partner that matches your strength level. If not find a challenging average weight you both can use.

 

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ROD 032715

ROD

Friday, 27Mar15

 

Run-Away Train

This is a 30 second work / 20 second recovery  for 6 rounds Non-Stop.

  • DB Hang Squat Cleans w/ Split Jerk
  • Box Jumps
  • Battling Ropes
  • Burpees
  • Reclines

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ROD 032615

ROD

Thursday, 26Mar15

 

100 Reps & EMOM

First 12 minutes try to complete:

  • 100 DB/BB Hang Cleans
    w/ 3 Burpees emom

1:30 minute rest

Second 12 minutes try to complete:

  • 100 DB/BB Thrusters
    w/ 10 Mtn. Climbers (r+l=1) emom

If you finish any of the 100 rep exercises before the 12 minutes are up, You will increase to 15 burpees on the 1st & 40 mtn. climbers on the 2nd emom exercises. Rest as needed

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ROD 032515

ROD

Wednesday, 25Mar15

 

Wasted

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

  • Goblet Squat Pulses
  • DB Box Step-ups (switch@rounds)
  • Battling Ropes
  • Jumping Pull-ups
  • TRX Face Pulls
  • Dynamax Reverse Squat Taps

***Goblet Squat Pulses- Perform a basic squat, but instead of returning to standing, stay in the lowest part of your squat with your thighs parallel to the ground and move up and down, keeping the movement small (a few inches up or down) and fast.

*** Reverse Squat Taps- Stand with your back to the wall with feet shoulder width apart & place Dynamax Ball between the feet grabbing the ball on the sides in a squat position. Stand explosively with the ball and tap the wall overhead, over the right shoulder, squat again tap ball on ground and stand tapping ball overhead, over the left shoulder. Repeat quickly and explosively.

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ROD 032415

ROD 

Tuesday, 24Mar15

 

Tabata Tuesday

This is a 20 second work / 10 second recovery for 6 rounds at each station.

  • KB Swings / DB Goblet Squats

1 Minute Rest

  • KB High Pulls / DB Push Press

1 Minute Rest

  • KB Floor Presses w/ Hip Extended/ Dbl DB Sit-up/Get up

1 Minute Rest

  • Single KB Pull Over / DB Renegade Rows

** On the single kb pullover, lie on the ground face up (supine) w/kb over chest and gripped around the bell, arms slightly bent, slowly lower the bell overhead towards the ground. When the bell is almost touching explode the arms back to over the chest.

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ROD 022315

ROD 

Monday, 23Mar15

 

90 Day’s til Summer !!

Spring Burn

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

  • DB Squat Jumps
  • DB Walking Lunges
  • Airdyne Sprints
  • Reclines
  • DB Alternating Snatches
  • Dynamax Sit-up – to – High Wall Toss

**DB squat jumps will be performed with db in each hand and will tap on the ground after each jump. Use heavier weight on these jumps and remember to use your knees as shock-absorbers.
** Make sure during the sit-up to high wall toss that your feet are against the wall, either straight or bent knee, with Dynamax overhead. Come up into the sit-up and toss the ball high up on the wall, catch and return to sit-up position with ball tapped on the ground overhead… repeat.

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ROD 032115

ROD

Saturday, 21Mar15

 

30 Minute Journey 

This a 35 second work / 15 second recovery for 4 rounds w/ 1 minute rest in between.

  • Dbl DB Swings
  • Burpees
  • DB Hang Squat Cleans
  • Mtn. Climbers
  • DB (heavy) Rows (switch@rounds)
  • Sit-outs
  • DB Split Jerks
  • Lateral Wall Walks (slow)

ROD 032015

ROD

Friday, 20Mar15

 

Evil Ladder

For time or 25 minutes.

  • 10 DB Thrusters
  • 1 Box Jump
  • 5 Jump Back Ball Slams
  • 9 DB Thrusters
  • 2 Box Jumps
  • 5 Jump Back Ball Slams
  • 8 DB Thrusters
  • 3 Box Jumps
  • 5 Jump Back Ball Slams
  • 7 DB Thrusters
  • 4 Box Jumps
  • 5 Jump Back Ball Slams
  • 6 DB Thrusters
  • 5 Box Jumps
  • 5 Jump Back Ball Slams
  • 5 DB Thrusters
  • 6 Box Jumps
  • 5 Jump Back Ball Slams
  • 4 DB Thrusters
  • 7 Box Jumps
  • 5 Jump Back Ball Slams
  • 3 DB Thrusters
  • 8 Box Jumps
  • 5 Jump Back Ball Slams
  • 2 DB Thrusters
  • 9 Box Jumps
  • 5 Jump Back Ball Slams
  • 1 DB Thruster
  • 10 Box Jumps
  • 5 Jump Back Ball Slams.

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ROD 031915

ROD

Thursday, 19March15

 

Barbell Madness Complex

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

  • Barbell Front Squats
  • Behind the Neck Barbell Rear Cross Lunge (switch@rounds)
  • Barbell Overhead Presses
  • Barbell Bent Over Rows
  • Barbell Push-ups
  • Barbell Roll-outs

**Don’t let go of the bar during the round

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