ROD 073114

ROD

Thursday, 31Jul14

 

Kettlebell Couplets

Work/rest ratio 20/10 work for 8 rounds at each couplet with a 1 minute rest in between each set of couplets.

  • Figure 8 to a hold
  • KB Cleans (r/l)

1 minute rest

  • KB Rack Squats  (r/l)
  • H2H KB Swings

1 minute rest

  • KB Strict Presses (r/l)
  • KB High Pulls

Go Heavy!!!

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ROD 073014

ROD 

Wednesday, 30Jul14

 

Wack-a-Doo Wednesday

Circuit 1: AMRAP for 10 minutes

  •    5 Burpee + 2 Jumping Jacks
  • 10 DB Thrusters
  • 15 Ball Slam Jack (jump back and forth and slam)

             ~ 2 min rest ~

   Circuit 2: AMRAP for 10 Minutes

  •    5 DB Floor Presses (c’mon let’s go heavy)
  • 10 Side 2 Side KB Swings (2 steps r/l)
  • 15 Mountain Climbers (r+l=1)

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ROD 072914

ROD

Tuesday, 29Jul14

 

“Fight Gone Bad XTREME”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating again for 4 rounds.

  • Barbell Sumo Dead-lift High-Pull
  • DB Push-press
  • Box Jumps (jump up-step down)
  • Burpees
  • Wall-ball

 

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ROD 072814

ROD

Monday, 28Jul14

 

Monday Wake-up

5 rounds for time…of

  • 10 KB Deadlifts (heavy)
  • 10 Pushups with KB pull throughs
  • 10 KB Goblet Squats
  • 10 KB Shoulder Passes (r+l=2)
  • 10 KB Cleans (5r/l)

***KB pull throughs = Set-up the KB on one side of the body near the shoulder, after the push-up is performed you reach under the body with the opposite hand and pull the KB under the body to the same side. Repeat with every push-up. Shoulder pass = Hold the KB at the bell with both hands and pass the KB over the head to the opposite shoulder.

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ROD 072714

ROD 

Sunday, 27Jul14

 

Open Gym… 

 

How do you get to Carnegie Hall…. Practice Practice Practice

  • KB Windmills
  • KB Snatches
  • Push-ups
  • Pull-ups
  • Turkish Get-ups… So much to do.

ROD 072614

ROD 

Saturday, 26Jul14

 

Smash-up

Set A - 30 seconds of work/ 20 seconds of rest non-stop active movement for four rounds.

  • KB Snatch Pulls
  • Sit-outs
  • Figure 8 to hold
  • Half Burpees

Rest for 1:30 before moving on to Set B

Set B – 30 seconds of work/ 20 seconds of rest non-stop active movement for four rounds

  • Dbl KB Cleans
  • Tuck Jumps
  • Dbl. KB Push Presses
  • KB Swings

_____________________________________________________

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

__________________________________________________

 

 

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)

________________________________________________

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.