ROD 033115

ROD

Tuesday, 31Mar15

 

Throw Back Tuesday (Last Year)

Mad-Dash

15 seconds work /15 seconds rest for 7 rounds at each station ~ 45 second rest between stations. All weights should be heavier than normal.

  • Judo Push-Ups
  • DB Alternating Waiters Lunges
  • KB H2H Swing
  • Wall Ball against the Rig’s Top Bar
  • Reclines
  • Suicide Sprints on Turf

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ROD 033015

ROD

Monday, 30Mar15

 

Groupies 

7 minutes each of:

  • 10 Box Jumps
  • 10 BB Thrusters
  • 10 Burpees

2 minute rest

  • 10 BB Dead-lifts
  • 10 BB Bent Over Rows
  • 10 BB Lateral Lunges (r+l=1)(bar across back)

2 minute rest

  • 10 Squat Jumps
  • 10 Push-ups
  • 10 KB Swings

ROD 022315

ROD 

Monday, 23Mar15

 

90 Day’s til Summer !!

Spring Burn

This is a 35 second work / 15 second recovery for 5 rounds with a minute in between.

  • DB Squat Jumps
  • DB Walking Lunges
  • Airdyne Sprints
  • Reclines
  • DB Alternating Snatches
  • Dynamax Sit-up – to – High Wall Toss

**DB squat jumps will be performed with db in each hand and will tap on the ground after each jump. Use heavier weight on these jumps and remember to use your knees as shock-absorbers.
** Make sure during the sit-up to high wall toss that your feet are against the wall, either straight or bent knee, with Dynamax overhead. Come up into the sit-up and toss the ball high up on the wall, catch and return to sit-up position with ball tapped on the ground overhead… repeat.

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ROD 031815

ROD

Wednesday, 18Mar15

 

The Day After

This is a 35 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.

  • Bulgarian DB Squats (switch@rounds)
  • Single Leg KB Dead-lifts (switch@rounds)
  • Battling Ropes
  • Dbl KB Military Presses
  • Pull-ups / Hanging Scapulae Pull-ups
  • Dynamax Knee-Knee-Dbl Knee Wall Toss

**The scapulae pull-ups are intended for those members that cannot perform a full or partial pull-up. Try not to let go of the bar during the time allotted for this exercise. 

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ROD 031715

ROD

Tuesday, 17March15

 

Lucky Leprechaun 

Repeat 3 x’s for time of: 

  • S – 10 Squat Jumps
  • T – 10 Tricep Kickbacks (each side)

 

  • P – 10 Push-ups
  • A – 10 Alternating DB Rear Lunges (each side)
  • T – 10 Tuck Jumps
  • R – 10 Rear Lateral DB Raises
  • I –  10 Inchworms
  • C – 10 Crunch Reverse w/Kip
  • K – 10 Kettlebell Swings
  • S – 10 Sit-outs (each side)

 

  • D – 10 Dynamic Squats w/ KB switch at top
  • A – 10 Alternating Split Squats (each side)
  • Y – 10 “Y” Back Extensions (thumbs-up)

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ROD 031015

ROD 

Tuesday, 10Mar15

 

Elysium 

This is a 30 second work / 20 second recovery for 4 rounds with a 1 minute rest after 2 rounds.

  • Stone Squats (sandbags@NLPN)
  • Box DB Step-ups w High Knee (switch@rounds)
  • DB Renegade Rows w/Push-up
  • KB Overhead Presses
  • Single Leg Donkey Kicks (switch@rounds)
  • Dynamax Knee-Knee-Dbl Knee Sit-ups
  • Wall Ball

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ROD 030615

ROD 

Friday, 06Mar15

 

Fantastic Voyage

This is a 30 second  work / 20 second recovery for 5 rounds w/ 1 minute rest in between.

  • DB Thrusters
  • Box Jumps
  • Battling Ropes
  • Reclines
  • DB Walking Lunges (on turf)

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ROD 030515

ROD

Thursday, 05Mar15

 

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 Press (heavy)

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ROD 021815

ROD

Wednesday, 18Feb15

 

Let’s Go Heavy

This is a 20 second work/ 10 second recovery for 8 rounds at each movement with a 1 minute rest

  • KB Racked Squat (switch@ rounds) / KB H2H Swing

Rest 1 minute

  • KB Cleans (r) / KB Cleans (l)

Rest 1 minute

  • KB Push Jerk (r) / KB Push Jerk (l)

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ROD 021715

ROD

Tuesday, 17Feb15

 

Athletic

This is a 40 second work /15 second recovery with a 1 minute rest in between the 5 rounds.

  • DB Thrusters
  • Ladder Drills (instructors choice)
  • KB Swings
  • Airdyne Sprints
  • Sled Drags

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