ROD 073115

ROD

Friday, 31Jul15

 

Fried-Day

10 rounds for time of:

  • 10 BB Dead-lifts
  •   8 BB Hang Power Cleans
  •   6 BB Push Press

Men use 135 lb., women use 70 lb.

 

ROD 073015

ROD

Thursday, 30Jul15

 

Throw Back Thursday

 

Deadly Seven!

7 Rounds of:

7 2 Jack Burpees
7 Box Jumps
7 DB Thrusters

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ROD 072915

ROD

Wednesday, 29Jul15

 

Wet with Sweat

This is a 30 second work / 20 second recovery for 6 rounds with a minute rest every 2 rounds

  • DB Racked Squats
  • DB Single Arm Alt Press w/ rotation
  • DB Renegade Rows
  • DB RDL’s
  • DB Cleans

Choose and Stay with one challenging weight throughout.

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ROD 072815

ROD

Tuesday, 28Jul15

 

Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Contralateral Toe Touches
  • Sit-outs / Bicycle Crunches
  • Skaters w/Toe Touches / Groiners
  • Air Squats / Evil Jumps

** Crab w Alt contralateral toe touches are performed in a crab position and the right hand touches the toe of the left raised foot

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ROD 072715

ROD

Monday, 27Jul15

 

Wake Up UR Week

AMRAP for 20 minutes…

  • 10 BB Sumo Deadlift High-Pulls
  • 15 Push-ups
  • 10 KB Walking Lunges
  • 15 Mountain Climbers (l+r=1)
  • 20 DB Swings

Rest 2 minutes and ’round the Loop

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ROD 072515

ROD

Saturday, 25Jul15

 

Yikes!!!

4 rounds for time

  • 15 DB Thrusters
  • 10 Plank Climbers
  • 200 m run

Rest 2 minutes

Then complete this met-con for 30 seconds work/ 15 seconds recovery for 4 rounds

  • KB Strict High Pull (l /slo&controlled)
  • KB Strict High Pull (r /slo&controlled)
  • KB Jumping Deadlifts
  • KB Figure 8 to a Hold

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ROD 072415

ROD

Friday, 24Jul15

 

Combo Mambo

Triplets at 20/20/20 seconds work 20 seconds recovery for 6 rounds at each triplet

  • DB Racked Squats/DB Push Press/DB Thrusters

1 minute rest

  • Shoulder Blade Push-off/ Low Bear Crawls 4 fwd 4 rev/ Push-ups

1 minute rest

  • DB Row to T-Stab/ DB Renegade Row/ Ball Slams

*Low bear crawls are to be done in a sit-out position keeping the knees low to the ground taking small steps forward and backward.
** Light to medium weight will be used for DB row to t-stab which  is done without a push-up. Just pull the weight towards the shoulder, turn and lift overhead.

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ROD 072315

ROD

Thursday, 23Jul15

 

Barbell Complex

AMRAP for 20 Minutes

The instructor will demonstrate the safe transition from one exercise to the other.

  • 8 RDL’s
  • 8 Bent Over Rows
  • 8 Hang Cleans
  • 8 Push Presses
  • 8 Back Squats
  • 8 Reverse Lunges (4 each leg)

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ROD 072215

ROD

Wednesday, 22Jul15

 

Whooper

This is a 20 second work / 10 second recovery for 8 rounds at each couplet.

  • DBL KB Front Squats / Dbl KB Military Press

Rest 1 Minute

  • KB Swings / Dbl. KB Alternating Lateral Lunges

Rest 1 Minute

  • Dbl KB Cleans / KB High-pulls

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ROD 072115

ROD

Tuesday, 21Jul15

 

Rock It!!

3 rounds for time:

  •   7 DB Thrusters
  • 14 Walking Lunges (l+r=2)
  • 21 Mtn. Climbers

Rest 2 minutes

This is a 30 second work / 20 second recovery for 4 rounds Non-Stop

  • KB Row (r)
  • Push-up to Alt. Toe Taps
  • KB Row (l)
  • Alt. KB Clean