ROD 112314

ROD

Sunday, 23Nov14

 

EMOM

Every minute on the minute for 10 minutes

  • 7 Kettlebell Swings
  • 5 DB Thrusters
  • 3 Burpees

Rest 1:30 minutes, then… for another 10 minutes

  •   6 Frog Push ups
  • 12 Split Squats (l+r=2)
  • 18 Mountain climbers (left/right = 1 rep)

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ROD 112214

Saturday, November 22, 2014

 

ONLY HUMAN

4 rounds, circuit style with  1 minute rest between rounds

Rd #1 30 raisers

Rd#2 25 raisers

Rd # 3 20 raisers

Rd#4 15 raisers

TIMER:

Raiser Shuttle run – each group will take a turn at transporting a stack of raisers from one end of the gym and back as fast as possible (the “Timer”).

MOVEMENTS:

  • Wall Ball
  • Box Jumps
  • TRX Atomic Push-ups
  • KB Swings
  • KB High Pulls

While one group acts as the Timer the others will be performing the movements as a circuit for as long as it takes the group acting as the timer to transport the raisers.

 

ROD 112114

ROD

Friday, 21Nov14

 

Sacked

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

  • DB Single Arm Overhead Squat (switch@rounds)
  • Double DB High Swings
  • DB Rear Lunge with Arm Curl to Opposite Shoulder (switch@rounds)
  • DB Sit-outs
  • Double DB Bent Over Rows
  • Double DB Press to Triceps Overhead Extension

Ab Finisher = 3 rounds @ 30 seconds per movement with a 30 second rest between rounds.

  • Alternating Side to Side Hanging Knee Lifts
  • Reverse Crunch w/ Knee Hike
  • Plank

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ROD 111914

ROD

Wednesday, 19Nov14

 

Heavy Hitter

This a 30 second work / 20 second recovery for 6 rounds Non-Stop activity.

  • DB Squats w/ Alternating Upper Cuts
  • DB Rear Lunge with Contralateral Single Arm Overhead Rotation
  • DB Renegade Rows w/ Push-up (r/l then push-up)
  • DB Hang Squat Cleans
  • DB Curl to Press

ROD 111414

ROD

Friday, 14Nov14

 

 Friday Returns

35 seconds of work and 15 seconds of recovery for 4 rounds with a minute rest in between.

  • KB Front Squats
  • Sandbag Rear Rotational Lunges
  • Single Arm DB Floor Presses
  • DB Single Arm Row
  • Tire Swings
  • Landmine Torso Rotations

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ROD 111214

ROD

Wednesday, 12Nov14

 

 

BOTH (barely over the hump)

This is a 40 second work /15 second recovery for 4 rounds with a 1 minute rest in between rounds.

  • Staggered Swing w/Rear Step (switch @ rounds) or H2H Swings
  • KB Stationary Lunges (switch @ rounds)
  • KB Snatches (switch @ rounds) or Snatch Pulls
  • Barbell Floor Decline Press (hips elevated off floor)
  • Pull-ups or Bent Elbow Hold
  • KB Jerk Press (switch @ rounds) or Push Press

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ROD 110814

Saturday, November 8, 2014

 

ROD

 

Dyna-MIGHT II

20 minute AMRAP

15 Thrusters

10 Push-ups (both hands on the Dyna-max)

5 Squats

* perform all the movemnets holding 16,12, or 10 lb dyna-max ball.  Thrusters are single arm, switch sides each round.

 

ENDURANCE

Endurance: 3 Rounds

Run – 202/Stop sign

Each Run Starts with a Farmers Carry  to 115 /1 st speed bump drop weights, run then pick them up on the return (80/50 or > total weight)

Rest 1 minute

 

CORE 4 rounds

  • 30 Second Hollow Out
  • 30 Russian Twists (l+r=2)

ROD 110714

ROD

Friday, 07Nov14

 

Dyna-Might

This is a 30 second work/ 20 second recovery for 4 rounds with NO REST

Circuit 1

  • DB Single Arm Power Squat Clean Thruster
  • Staggered Stance Single Side DB Rows
  • DB Single Arm Floor Press
  • DB Snatch (from floor)

Rest 1:30 minutes…Then

Circuit 2

  • Dynamax Over the Head lateral Double Hop
  • Dynamax Double Arm Umpas
  • Dynamax Squat Thrusts w/jump
  • Dynamax (hug) Sit-ups

Dyna over the head is performed with the ball on one side, grab ball switch to the other side going over the top of the head – hop over the ball side to side and then repeat to the opposite side.

Dyna double arm umpas is performed while lying on the floor with ball at chest – reach to one side diagonally over head while bridging the hips. Repeat to other side.

Dyna Sit-ups are performed with arms around ball at chest level and sit – upright – repeat

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ROD 110614

Thursday, November 6, 2014

 

 

Thursday’s  Routine

15/15 work/rest x 10 minutes each set

  • Skips
  • DB Thrusters

======================================

  • Swings
  • Burpees

GO HEAVY ON THE THRUSTERS & SWINGS

 

CORE

3 Rounds

  • 15 Weighted Sit-ups
  • 15 Plank w/ SB Pass through
  • 15 Toe Touches

ROD 110414

Tuesday, November 4, 2014

 

Strength & Conditioning
This is a 25 second work/ 10 recovery for 5 rounds with a 1 minute rest period between each round.

  • Deadlifts (BB or KB)
  •  Mountain Climber Sprints
  • Dumbbell Lunges
  • Jumping Jack Sprints
  • Dumbbell Push Presses
  • Suicide/Airdyne Sprints

 

Endurance  

Run The Loop  AFAP (post time)

* North will start at Oakland Ave and return up Davis Ave