ROD 062715


Saturday, 27Jun15



3 rounds

40 V-Ups
30 Overhead Alternating BB Lunges (l+r= 2)
20 BB Ground to Overhead
10 Burpees

Rest 2 mins.

3 rounds of

15 KB Swings
12 Mountain Climbers (r+l=1)
10 KB High-Pulls
run 200 meter mark


ROD 062615


Friday, 26Jun15


End of Week

This is a 30 second work / 20 second recovery for 5 rounds non-stop

  • KB Front Squats
  • DB Hang Cleans
  • DB Renegade Rows
  • DB Push Press
  • Plank Climbers


ROD 062315


Tuesday, 23Jun15


Tabata Body-weight

This is a 20 second work /10 second recovery of rapid high intensity cardio for 8 rounds alternating at each exercise (16 cycles)

  • Air Squats on Dynamax / Alternating Single Leg Jump-offs on Box or Steppers

1 minute rest

  • Push-ups w/ Alternating Toe Taps / V-Ups

1 minute rest

  • Pike Presses / Mountain Climbers

Remember to Push, Push, Push! You are only going to obtain excellent results if you push yourself to the maximum!



ROD 062015


Saturday, 20Jun15


Running Scared

For time:

  • 100 Air Squats
  • 20 Floor to Overhead Barbell Presses

Run to the 100m mark or 30 cal on airdyne

  • 75 Air Squats
  • 18 Floor to Overhead Barbell Presses

Run to the 200m mark or 40 cal on Airdyne

  • 50 Air Squats
  • 15 Floor to Overhead Barbell Presses

Run to the 300m mark or 50 cal on Airdyne

  • 25 Air Squats
  • 12 Floor to Overhead Barbell Presses

Run to the 600m mark or 80 cal on Airdyne

The floor to overhead presses should be performed in one movement. It is not a clean and press movement. Make sure the load you choose is a challenge.
Use the Airdyne Bike only if you cannot run because of an issue

ROD 061515


Monday, 15Jun15


Week Starter

Perform AMRAP for 5 minutes at each circuit resting for 1:30 in between

Circuit A

  •   5 Chin/Pull-ups/Rope Pulls (grab rope pull 5x’s)
  • 10 Push-ups
  • 15 Air Squats on DynaBall

Circuit B (kb, same weight)

  •   6 Single Arm KB Swing (alt 3r/3l) to Walk-out to Plank Climber
  •   9 Single Arm KB Clean & Press (switch@rounds)
  • 12 Single Arm KB  Racked Squats (switch@rounds)

Circuit C (both dumbbells, same weight)

  • 7 DB Renegade Rows (r/l) w/Push-up
  • 7 DB Alternating Snatches (ea.side)
  • 7 DB High-Pulls

Circuit D

  •   5 Ankle Jump Jacks
  • 10 Squat Thrusts
  • 15 Reverse Crunch w/Kip
  • 20 Mtn. Climbers




ROD 061315


Saturday, 13Jun15


Saturday Stacker

Pyramid Reps: 7-14-21-14-7 for time or 25 minutes which ever comes first.

  • KB Swings
  • 1/2 Burpees
  • DB Hang Squat Cleans
  • DB Push Press

Make sure that you choose your loads wisely. A lighter load will allow you to run through this ROD quickly – No good. A good choice would be a heavy load that makes you work through the ROD. We are not looking for speed, nor is this a race. Think of this as a challenge to perform the best form your heavy load will allow you to do.

ROD 061015


Wednesday, 10Jun15



This is a 40 second work / 20 second recovery for 4 rounds with a minute rest in between.

  • DB Bulgarian Squats (switch@rounds)
  • KB Farmers Walk (in lot)
  • Walkout to Push-up to Alternating T-Stab
  • KB Clean & Press (switch@rounds)
  • Static Chin-up (hold@top)
  • Dynamax Knee/Knee/Dbl Knee Sit-up Wall Toss


ROD 060315

Wednesday, 03Jun15

... National Running Day! According to the National Running Day website

3 Rounds …

  • 25 Split leg sit-ups
  • 50 Mtn climbers
  • 25 KB Highpulls
  • 50 Squat thrust
  • 25 DB/KB Overhead presses
  • 50 KB Rows 25r/25l

Run to second speed bump and back

ROD 053015


Saturday, 30May15


Walk in the Park

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

  • Goblet Squat to Alternating Rear Lunges
  • Single Arm Bottoms-up KB Presses
  • Push-up to Downward Dog Alternating Toe Touches
  • Bicycle Crunches
  • TRX Squat to Reclines
  • Rapid Wall Chest Passes (Dynamax Ball)

After the workout…

Chain Run around Loop Road

This running technique requires the runners to line up in a single file and run one in front of the other. The group continues to run in this manner at a consistent pace. The person that is last in the line steps out of line and increases her speed to pass everyone in line. Then that runner falls into place as the leader of the pack and resumes the average speed. The average speed should be comfortable for everyone participating. The instructor will make up the groups to match fitness levels. No less than 5 members to a group. This run will go around Loop Road in small groups, depending on the size of the class.



ROD 052915


Friday, 29May15



This is a 35 second work / 20 second recovery for 5 rounds with 1 minute rest in between

  • DB Single Leg Dive Bombers (switch@rounds)
  • Ball Slams
  • Dbl Kb Clean & Press
  • Mtn Climbers
  • Chin-ups