ROD 072514

ROD

Friday, 25Jul14

 

Hit The Lights

Starter

3 rounds of:  30 sec work / 15 sec rest

  • Mtn Climbers
  • Push ups
  • Walkouts
  • Diamond leg sit-ups

Strength Session:

Lets go heavy Please…no more than 2 mins for set-up, then…
3 rounds of: 20 sec of work 10 rest… stay on each one for 3 rounds then move on

  • Goblet squats
  • Jumping Pull ups
  • DB push press
  • Kettlebell swings
  • Box jumps

Finisher:

20/10 x 4 rounds of this couplet (4 minute set)

  • Slam ball
  • Burpees

ROD 072414

ROD

Thursday, 24Jul14

 

Thunder

Five rounds for time of: 

  5 KB Renegade rows (r/l=1)
10 Dbl KB Front Squats 
15 Pushups
20 Hand to Hand KB swings
25 Sit-ups

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ROD 072314

ROD

Wednesday, 23Jul14

 

Double Trouble

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Kettlebell Work

  • Double KB Bent Over Row
  • Double KB Swings

Body-weight Work

  • Burpees
  • Sit-outs

Dumbbell Work

  • DB Goblet Squats (heavy)
  • DB Push Jerks (heavy)

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ROD 072214

ROD

Monday, 22Jul14

 

Monday Ladder

For time or 25 minutes (whichever comes first)

  • 10 BB Hang Clean & Jerk
  • 1 Burpee
  • 9 BB Hang Clean & Jerk
  • 2 Burpees
  • 8 BB Hang Clean & Jerk
  • 3 Burpees
  • 7 BB Hang Clean & Jerk
  • 4 Burpees
  • 6 BB Hang Clean & Jerk
  • 5 Burpees
  • 5 BB Hang Clean & Jerk
  • 6 Burpees
  • 4 BB Hang Clean & Jerk
  • 7 Burpees
  • 3 BB Hang Clean & Jerk
  • 8 Burpees
  • 2 BB Hang Clean & Jerk
  • 9 Burpees
  • 1 BB Hang Clean & Jerk
  • 10 Burpees

The NLPN will use Dumbbells (heavy). The jerk is not a Split. It is just jerking the weight overhead, with feet directly under the hips.

ROD 072114

ROD 

Sunday, 21Jul14

 

Open Gym

Practice Practice Practice.

ROD 071814

ROD

Friday, 18Jul14

 

The Hatey Eights

All eight for 25 minutes: Try to use one KB. Go slow and deliberate on the form. Tempo should be 3-1-1.

  • 10 KB Deadlift
  • 10 KB Racked Squat (5+5 r/l)
  • 10 KB Swing
  • 10 KB Single Arm Floor Presses (5+5 r/l)
  • 10 KB Bent Over Rows (5+5 r/l)
  • 10 KB Single Arm Overhead Press (5+5 r/l)
  • 10 KB High Pull
  • 10 KB Crunches (arms extended with kb in hand)

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ROD 071614

ROD

Wednesday, 16Jul14

 

Kitchen Sink

Time for this workout is 20-20-20 / 20 second at each couplets 20 seconds recovery, four rounds with 1 minute between rounds. Complete each couplet for 4 minutes (4 rds) before moving on.

  • Single Arm KB Swings R/L
  • Frog Push-ups/KB Hang Dynamic Squats (heavy)
  • Row R/L
  • Single Arm DB Push Press R/L (heavy)
  • Reclines/Slam Ball
  • Wall Ball/ Burpee

***Again we ask that you bring a towel with you. Please wipe down any piece of equipment after each use. Be considerate of others. 

 

 

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ROD 071414

ROD

Monday, 14Jul14

 

Strength Plus+

This is a continuous flow through these stations with 10 seconds transition time. Be prepared to move quickly and safely.

  • Dbl KB Front Squats 1 min/10 sec
  • KB RDL’s 1 min/10 sec
  • Alt. Crab Reaches 1 minute/10 sec
  • DB Bench Presses 1 min/10 sec
  • Reclines 1 min/10 sec
  • Seated DB Overhead Presses 1 min

Rest 1 minute… Repeat for 3 rounds.

***With all due respect for others, PLEASE bring a towel when working in the heat. Wipe your bench down when finished. No one wants to share your sweat. 

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ROD 071314

ROD

Sunday, 13Jul14

 

Open Gym

Because you need to practice…

 

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ROD 071114

ROD

Friday, 11Jul14

 

Seven Eleven

7 rounds for time of:

  • Sprint to 85 Indust Loop – Stop – 11 Jumping Jacks – Sprint back
  •   7 Barbell Hang Squat Clean and Jerk (or press)
  • 11 Push-ups

Sprint means 85% or more of speed- Not Running or Jogging. Perform Jumping Jacks in Parking lot not the street. NLPN will be announced in distance.

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