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

ROD 092714

Saturday , September 27, 2014

 

Pre-ROD

3 Rounds

30 Second Squat Hold

30 Second Handstand Hold

30 Second Chin Over the bar

 

ROD

Killer Conditioning

30/15 non-stop for five rounds.

  • KB high pulls
  • Wall ball
  • Battling Ropes
  • Jumping pull ups
  • Mtn Climbers

 

 

ENDURANCE

Indian Run – Distance TBD by Coach

*jog in a single file line the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line.

 

 

ROD 092614

ROD

Friday, 26Sept14

 

 Furnace

Perform for 20 Minutes

Sprint to 85 Indy Loop

  • 8 Sandbag Shoulder Staggered Squats (switch @ rounds)
  • 8 Sandbag Overhead Alternating Stationary Lunges

Run to 115 Indy Loop

  • 10 DB Alternating Snatches
  • 10 DB Rows (switch @ rounds)

Sprint to 85 Indy Loop

  • 12 KB Swings
  • 12 KB Single Arm Clean & Press

Rest for 1:30 then…

Four Exercises for 1 minute each 15 second transition

  • Total Body Extensions
  • Walk Out’s
  • Half Burpees
  • Umpa’s

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ROD 092514

Thursday, September 25, 2014

 

 

Pre ROD

3 Rounds

1-Minute Jump Rope

12 Jump Squats

12 Push-ups

 

ROD

3 Rounds

50 Groiners

Bear crawl length of Gym & back

40 Un-weighted Step-ups

Bear Crawl length of Gym & back

30 Slam ball

Bear crawl length of gym & back

20 Thrusters (65/45)

 

CORE

3 Rounds

1-Minute 6” Leg Raise & Hold

25 Sit-ups

 

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#)

______________________________________________

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