ROD 112614


Wednesday, 26Nov14


 Oh Snap!

15 seconds work/15 seconds recovery for 8 minutes(16 cycles) at each circuit. Alternate between each exercise of each couplet.

Circuit 1

  • Palm-Facing DB Front Squat
  • Alternating DB Snatches

Circuit 2

  • Single Arm DB Rows (switch@rounds)
  • DB T-Stab Push-ups

Circuit 3

  • DB See Saw Presses
  • DB Diagonal Chops (not overhead-hip to shoulder)


Finisher: This is a 15 second work / 5 second recovery for 12 cycles

  • Judo Push-up
  • Groiners


ROD 112514


Tuesday, 25Nov14


Tabata Tuesday

20 seconds work/10 seconds recovery for 7 rounds staying at each couplet! Take 40 second rest between couplets.

  • DB Swings/ MB Chest to Overhead Squat Jumps
  • Horizontal Reclines/ Dynamax Jack Ball Slam
  • Sandbag Rotational Rear Lunges/ DB Lateral Lunges w/ Overhead Press

Finisher: 15 seconds work / 5 seconds recovery alternating for 12 rounds

  • Frog Push-ups
  • Sit-outs

Dynamax Jack Slams = Using a 6-10 lb Dynamax ball overhead,  jump back and forth – touch ball to ground in a squat and back to overhead position – repeatedly  DO NOT LET GO OF THE BALL.



ROD 112414


Monday, 24Nov14


This week is Thanksgiving and we all know that our consumption of foods will be crazy to say the least. From apple pies to zucchini fritters, we will be consuming foods high in fat and beverages high in sugar at an alarming rate. So this weeks ROD’s will target the body’s metabolism. This means that we will be completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. You will thank us later.


Smack Down

This is a circuit style, 35 second work / 20 second recovery for 5 rounds non-stop: 

  • Side to Side KB Swings
  • KB Thrusters
  • DB Renegade Rows w/ Push-up
  • Box Jumps
  • Burpees

Finisher 15 seconds work / 5 seconds of flat on the floor rest for 12 rounds of alternating between these 2 exercises:

  • Mountain Climbers
  • Reverse Crunch w/Knee Kip


ROD 112314


Sunday, 23Nov14



Every minute on the minute for 10 minutes

  • 7 Kettlebell Swings
  • 5 DB Thrusters
  • 3 Burpees

Rest 1:30 minutes, then… for another 10 minutes

  •   6 Frog Push ups
  • 12 Split Squats (l+r=2)
  • 18 Mountain climbers (left/right = 1 rep)


ROD 112114


Friday, 21Nov14



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

  • DB Single Arm Overhead Squat (switch@rounds)
  • Double DB High Swings
  • DB Rear Lunge with Arm Curl to Opposite Shoulder (switch@rounds)
  • DB Sit-outs
  • Double DB Bent Over Rows
  • Double DB Press to Triceps Overhead Extension

Ab Finisher = 3 rounds @ 30 seconds per movement with a 30 second rest between rounds.

  • Alternating Side to Side Hanging Knee Lifts
  • Reverse Crunch w/ Knee Hike
  • Plank


ROD 111914


Wednesday, 19Nov14


Heavy Hitter

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

  • DB Squats w/ Alternating Upper Cuts
  • DB Rear Lunge with Contralateral Single Arm Overhead Rotation
  • DB Renegade Rows w/ Push-up (r/l then push-up)
  • DB Hang Squat Cleans
  • DB Curl to Press

ROD 111714


Monday, 17Nov14


Blues Ladder

IGOUGO Partner Routine Ladder.

This is a Double KB Swing – Clean – Press – Squat complex. Partner up with someone that is closely at your fitness level, which is fun while challenging each other in competition mode or if not then each of you can choose separate KB weights that each of you can lift progressively.

KB Partner Ladder – 1-? reps try to reach as many reps as time permits. You will have 25 minutes to go as far as possible with your partner. You cannot go until your partner completes his/her round.

  • Swing – Clean – Press – Squat Complex

Example: 1 swing into 1 clean into 1 press to a squat then your partner goes… Then round 2- 2 swings to 2 cleans to 2 presses to 2 squats



ROD 111614


Sunday, 16Nov14


Open Gym

Do what you can to improve what you want. This is the opportunity to enhance your movement patterns, increase your strength or work on your weaknesses.

We expect nothing less than improving performance. You may also make-up a missed ROD.

For example to improve Kettlebell efficiency perform a ladder

Couplets: 1-10 reps til you reach 10 then if you have enough time come back down the ladder.

  • KB Single Arm Swings i.e., 1r/1l, 2r/2l…
  • Pullups or Reclines

Couplets to improve DB work, again 1-10 reps

  • DB Hang Squat Clean Thrusters
  • Burpees

This is how to utilize the Open Gym time efficiently.

ROD 111414


Friday, 14Nov14


 Friday Returns

35 seconds of work and 15 seconds of recovery for 4 rounds with a minute rest in between.

  • KB Front Squats
  • Sandbag Rear Rotational Lunges
  • Single Arm DB Floor Presses
  • DB Single Arm Row
  • Tire Swings
  • Landmine Torso Rotations


ROD 111314


Thursday, 13Nov14


Groovy Baby

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

Couplet 1

  • DB Renegade Rows (med)
  • DB Alternating Anterior Reaches & Alternating Lateral Lunges (very light)

Couplet 2

  • Plank Climbers
  • Sit-outs

Couplet 3

  • DB Snatches (heavy-switch @rounds)
  • DB Hang Squat Clean Thrusters (heavy)


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