09182014

Thursday, September 18, 2014

 

Pre-ROD:

3 Rounds

  • 30 Second Squat Hold
  • 30 Second Handstand Hold
  • 30 Second Chin Over the bar (palms facing you)

 

ROD

60 Seconds Work / 30 Seconds Rest for 3 rounds

A) 30 Wallballs (12/16)

B) 24 Figure 8 to hold (14/20)

C) 18 BB/DKB Ground to Overhead (95/65)

D) Max Reclines

E): Rest

If you finish a movemnet  early = extra rest

If you don’t make the number , boo hoo try harder!

 

Endurance:

2 Rounds AFAP

Run to 202 Industrial Loop / Second speed bump

20 Grioners

 

ROD 091614

Tuesday, September 16, 2014

 

Tuesday Mayhem

15 seconds work/15 seconds rest for 8 minutes at each couplet. Alternate between each exercise of each couplet.

Lower body

  • Kettlebell swings
  • Goblet squats

Upper body

  • Kettlebell rows (alternating sides between sets)
  • Push ups

Core

  • Med ball shin taps
  • Med ball russian twists

ROD 091314

Saturday, September 13, 2014

 

Cluster Buster

 

Warm-up: Coaches Choice

 

ROD

3 Rounds of:

28 Kettlebell Swings (24K/20K)

7 BB/DB Hang Squat Cleans

Rest 1 minute

3 Rounds

21 Push Press

7 BB/DB Hang Squat Cleans

Rest 1 minute

3 Rounds

14 Bar Over Burpees or Burpee Over Box Jump

7 BB/DB Hang Squat Cleans

IMMEIDATELY…….NLPS Run to end of the loop – NLPN run around the block  AFAP

ROD 091214

ROD

Friday, 12Sept14

 

Week-end Welcome

This is a 40 second work / 20 second recovery for 5 rounds / 45 second rest between.

  • Barbell Sumo Deadlifts (M=135# / W=95#)
  • KB Push Presses
  • Atlas Stone Shouldering (r+l)
  • Box Jumps (jump up-step down)
  • Sled Pushes (135#)

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ROD 09092014

 

 

 

 

Warm-up (15 minute cap)

3 Rounds of

Laterals around the Rig

Lunges around the Rig

Bear Crawl around the Rig

Crab Walk Around the Rig

20 Knee Raise from the Rig (each time you LET GO OF THE RIG do 3 burpees)

1-Minute Rest

 

 

ROD

5 Rounds of

  • 7 Burpee CTB Pull-ups  (unassisted)
  • 14 Single Kettlebell Squat Cleans (32K/20K)
  • 21 Dumbbell Push Press (35/25)

 

Rest as needed and when ready move on!

 

Core & Endurance

5 Rounds

20 weighted Sit-ups (use sandbag)

200M Run -NLPS – 115 Industrial Loop / NLPN-First speed bump

ROD 090814

ROD

Monday, 09Sept14

 

Two Minute Torture

This is a MONSTER

On the 2 minute mark for 20 minutes, do…

  •   5 Burpees
  • 10 Kettlebell snatches 5/r-5/l or 10 Snatch Pulls
  • 15 Mountain climbers ( two legs = 1 rep)
  • 20 Kettlebell swings

PUSH YOURSELF to get through each round as quickly as possible! 

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ROD 090614

 

Warm-up

600M run (N- 202 Industrial Loop S- second speed bump)

Then 3 Rounds

  • 15  Air squats
  • 30 Forward and Back Arm circles (f&B=1)
  • 60 sec Plank

600 M run AFAP

 

For Whom the Bell Tolls

Get as many rounds as you can in a 10 minute time period of each triplet. Rest 90sec between each triplet.

Triplet 1

  • 100 Jump rope rotations
  • Snatch, DB 5/5 reps or BB snatch 5 reps
  • 7 Jack Burpees

Triplet 2

  • Shuttle run (S- end of lot N- around building)
  • 5 Dumbbell HEAVY Thruster
  • 10 Sit-outs

 

Mini Met-Con - 20 seconds work / 10 seconds recovery for 6 rounds (12 cycles).

  • Jumping Pull-ups
  • Slam Ball

ROD 090414

Thursday, September 4, 2014

 

Warm-up:

  • Light Run to 85 Industrial Loop / 1st speed bump
  • 10 Med-ball chops (center,rotation, right & left)
  • 10 Med-ball squat and push
  • 30 Med-ball jumping jacks
  • Light Run to 202 Industrial Loop / 2nd speed bump
  • 10 Walkouts x3
  • 10 Groiners x3
  • 10 Squat thrusts x3

 

ROD:

20 Kettlebell Swings (32/24)

Run -115 Industrial Loop/1st speed bump

20 DB Thrusters (40/25)

Run -202 Industrial Loop/2nd speed bump

20 DB Thrusters

Run – 115 Industrial Loop/1st speed bump

20  Kettlebell Swings

 

Core:

3 Rounds of;

10 V-Ups

20 Long Sit-ups

50 Flutter Kicks (r&l=2)

 

ROD 082714

ROD

Wednesday, 27Aug14

 

 Work It

This is a 30 second work / 20 second recovery for 4 non-stop rounds

Circuit A

  • Sandbag Front Squats
  • Bulgarian DB Squats
  • DB Push Press
  • Reclines

Rest for 1:30 then move onto… for another 4 non-stop rounds

Circuit B

  • KB Swings
  • DB Bench Press
  • Sit-outs
  • MB Floor to Wall Bounce

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ROD 082614

Tuesday, August 26, 2014

 

Warm-up: 10-Minute Time Cap (running clock)

Med-ball Routine – x2

  • 10 MB Jack Slams
  • 10 Rotational Twists
  • 20 Alt Side Chop (l&r)
  • 20 Alt Two-handed Rotional Toss (r&l)
  • 10 Two handed Overhead Throws
  • 10 Upper Body Supermans (Med-ball in hands/lower body Static)
  • 10 Lower Body Supermans (med-ball between feet/ upper body static)
  • 20 Alt V-ups (r&l)
  • 10 Thrusters
  • 10 Squat Thrusts

 

Workout: 14-Minute Time Cap (running clock)

24-20-16-12-8-4

  • Broad Jumps
  • Alt. Dumbbell Snatches (50/35)
  • Wall Ball (20/12)

 

Endurance & Core:

4 Rounds

  • 200m Run (first speed bump)
  • 20 Sit-ups

Rest as needed!