ROD 102114

Tuesday, October 20, 2014

 

Prep-Work:

-30 seconds at each movement, rest 1 minute

-20 seconds at each movement, rest 45 seconds

-10 seconds at each movement

  • Sit-outs
  • Star Jumps
  • High Knees

 

ROD:

3 Rounds

Minute 1: 21 Push-ups

Minute 2: Max Reps Wallball

Minute 3: 21 Kettlebell Swings (24K/16K)

Minute 4: Sprint 115 and back/Airdyne sprints

Minute 5: 21 Air Squats

Minute 6: Max Squat Thrust (No Push-up)

Rest 2 minutes

* the clock doesn’t reset or stop between exercises… On the Sprint do that exactly SPRINT. On the sound of the clockeach athlete must move to the next station IMMEDIATELY.

 

CORE:

100 sit-ups any style

ROD 101814

Saturday, October 18, 2014

 

ROD

15 Minute AMRAP

7 BB/DB/KB Thrusters (select a challenging weight)

10M BP Overhead Walking Lunge (35/25)

7 Hanging Knee Raises

10M BP Overhead Walking Lunge (35/25)

 

Endurance

10 minute AMRAP

  • 30-Second Goblet Squat (24kg/16kg)
  • 200M Run (South to 115 / North to first speed bump)

 

CORE

6 Rounds

  • 30 Second Hollow Out
  • 30 Second Plank

 

ROD 101714

ROD

Friday, 17Oct14

 

Complimentary Complexes

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

  • DB Hang Squat Clean
  • 3 Way DB Speed Punches (10 up, 10 mid and 10 down strikes)
  • Barbell Sumo Deadlift High-Pull
  • Reclines to Finishers
  • 2 Jack Burpees
  • DB Alternating Lunge Curls to Overhead Press

_____________________________________________

 

ROD 101514

ROD

Wednesday, 15Oct14

 

Double Kettlebell Time 

This is a 35 second work / 15 second recovery for 6 rounds with a 1 minute rest in between 2 rounds.

  • Front Squats
  • Deadlifts
  • Rows
  • Swings
  • Clean & Press

__________________________________________

ROD 101414

Tuesday, October 14, 2014

 

Tabata Strength ROD (24 min)

6 rounds of 20/10 at each exercise

Complete 6 cycles of each exercise before moving onto the next.

Take 1 minute rest between rounds.

Go full blast on every round, keeping the reps consistent throughout.

  • Box jumps (jump on &  jump off)
  • DB Snatch (alt r/l)
  • Ropes
  • Jumping pull-ups
  • Russian Twist
  • Kettlebell Swings

 

EMOM of Joy for 10 minutes

9 Wallballs (12/10) +

6 Push-ups

ROD 101114

Saturday, October 11, 2014

 

Prep-Work (10 min CAP)

3 Rounds

3 Wall Walks

5 Pull-Ups

15 Power  Jacks

 

“Fight Gone Bad”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises and neither do YOU.

This is a five-minute round from which a one-minute break is allowed before repeating again for 3 rounds.

  • Sumo Dead-lift High-Pull
  • Push-press
  • Box Jumps
  • Burpees
  • Wall-ball

 

CORE

3 Rounds

25 Long Sit-ups

50 Hollow Out Flutter Kicks

 

ROD 100814

ROD

Wednesday, 08Oct14

 

 Over the Hump

4 rounds of 30 seconds work/20 seconds rest non stop at circuit A, rest for 1:30 minutes, and then move on to circuit B.

Circuit A

30/20 x 4 rounds non-stop. A single KB will be used, switch sides at each round.

  • KB Swings
  • KB Thrusters
  • KB Cleans
  • KB Rear Lunge to a Presses (press in transition to the lunge-same leg/arm)

Rest 1:30 minutes.

Circuit B

30/20 x 4 rounds non-stop

  • Mtn. Climber Sprints
  • Half Burpees to a Sit-out
  • Ball Slam Jacks
  • Deep Reclines

_______________________________________________________

ROD 10214

Thursday, October 2, 2014

 

Pre-ROD

3 Rounds

1-Minute Jump Rope

12 Kettlebell Swings

1- Minute Plank

 

Strength

7 Minute EMOM

5 Chest to Bar Pull-ups unassisted

or

7 Chest to bar Pull-ups assisted

 

ROD

18 Minute AMRAP

10 Wallballs (20/12)

20 Sit-ups

Run – 155 Loop / First Speed Bump

 

 

 

ROD 09302014

Tuesday, September 30, 2014

 

Warm-Up

2rds 30/30 (partner warm-up)

  • Band Bear Crawls
  • Band Laterals (r)
  • Band Laterals (l)
  • Band Broad Jumps
  • Band Sprints

*Both teamates are inside the band, one person bear crawls the other provides resistance, then switch.  Perform all the movements in a UGOIGO manner continously.

 

ROD

3 Rounds

  • 15 Thrusters
  • 15 Kettlebell Swings (24K/ 16K)

Run 600M – 202 Loop /2nd speed bump

3 Rounds

  • 9 Thrusters
  • 9 Incline Push-ups

 

Endurance

10-Minute EMOM

Even Minutes: 24 Alt. V-ups

Odd Minutes: 15 Wall ball (16/10)

ROD 092914

ROD

Monday, 29Sept14

 

Oldie But Goodie

Bodyweight/Flex/Mobility Training

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Overhead Squats
  2. Plank Climbers (alternating lead arm)
  3. Fast Feet (instructor direction change)
  4. Pike Presses
  5. Groiners
  6. Diamond Leg Sit-ups
  7. Frog Push-ups
  8. Plank Circles (1st rd right / 2nd left)

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds recovery of the following:

  1. Low Jumping Jacks x 2 sets
  2. Mountain Climbers x 2 sets
  3. Lunge Jumps x 2 sets (right / left)
  4. 2 Jack Burpees x 2 sets

HALLOWEEN PARTY

Saturday November 1, 2014

NLP North

861 Castelton Avenue

Staten Island Ny 10310

9pm

FOOD, MUSIC & DRINKS

scary pumpkin.images

EVERYONE IS WELCOME!