ROD 082014

ROD

Wednesday, 20Aug14

 

Hump Day 

Short Warm-up

Conditioning Circuit = 4 rounds

  • Lateral Hand/Wall Walk (from front to back gym)
  • Scissor Ladder Drill
  • Log Jumps on Benches (set-up under rig)
  • Ape Walks to Front Door
  • Sprint to End of Lot/ Reverse Skip… Repeat

Two minute rest & move on to a…

30 second work / 20 second recovery for 6 solid rounds with NO REST.

  • KB Front Squats
  • KB Jumping Deadlifts
  • KB Half Kneeling Long Cycle Clean to Overhead Presses (r/l)
  • TRX Recline to Curls
  • Frog Push-ups

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ROD 081814

ROD

Monday, 18Aug14

 

Every Minute on the Minute

EMOM for 20 minutes…

On the odd minute perform:

  • 10 DB Alternating Snatches (5r/5l)
  • 15 Mtn. Climbers

On the even minute perform:

7 Burpees + 2 Jacks

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ROD 081714

ROD

Sunday, 17Aug14

 

Open Gym

 

Practice-Practice-Practice

 

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ROD 081514

ROD

Friday, 15Aug14

 

Five-By-Five

Complete as many rounds as possible in 22 minutes of:

  • 5 Hang Squat Cleans and Push Press (BB/DB)
  • NLPS 85 Ind Loop Run / NLPN Run to Speed Bump
  • 10 Knees to Elbows or Knees to Chest (mod)
  • 15 KB Swings

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ROD 081314

ROD

Wednesday, 13Aug14

 

Static Wednesday

Hold in the bottom position for 45 seconds work/20 seconds rest for 4 rounds. We’ll rest for one minute between rounds

  • Goblet Squat (thighs parallel to ground)
  • Static Lunge w/KB held in curl position (change at rounds/10-14 K)
  • Recline
  • Bottom of Push-up
  • Hollow Out
  • Seated KB Overhead Hold (heavy) or Handstand Hold

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ROD 081114

ROD

Monday, 11Aug14

 

Body Blastphemy  

60 seconds of work for each movement with a recovery of  20 seconds for 4 rounds… Non-Stop

  • Sumo Squats
  • Anterior Reaches (quickly)
  • Plank Climbers w/ Push-up
  • Lat Floor Press w/1 Second Pause
  • Pike Presses (elbows pointing back)

In order to reap the benefits of this ROD, you must maintain WORK throughout the 60 seconds. NO FLUFFING.

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ROD 081014

ROD

Sunday, 10Aug14

 

Open Gym

 

Practice Practice Practice…. How do you get to optimal health, Practice your movements.

ROD 080814

ROD

Friday, 08Aug14

 

Strength Camp

This is a 30 second work / 15 second recovery for 5 rounds w/ 1 minute rest between rounds.

  • KB Clean – Squat – Press
  • Battling Ropes
  • Atlas Stone Shoulder Lifts
  • Reclines
  • Sled Sprints
  • Farmers Walks (parking lot)

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ROD 080614

ROD

Wednesday, 08Aug14

 

STOP – RECOVER – PROCEED

AMRAP in 25 mins of:

  • 15 Push-ups
  • 10 Barbell Thrusters (m 85#/f 50#)
  • 15 KB Swings
  • 10 Barbell Thrusters
  • 15 Push-ups
  • 10 Barbell Thrusters
  • 15 KB Swings

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ROD 080514

ROD

Tuesday, 05Aug14

 

Tabata Tuesday

6 rounds of 20 seconds work/10 seconds rest at each station with a 1:00 rest between stations.

  • Frog Pushups
  • KB Swings
  • Burpees
  • Kettlebell Standing See Saw Presses
  • Mtn. Climbers
  • KB Rows (r/l)

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