ROD 072715

ROD

Monday, 27Jul15

 

Wake Up UR Week

AMRAP for 20 minutes…

  • 10 BB Sumo Deadlift High-Pulls
  • 15 Push-ups
  • 10 KB Walking Lunges
  • 15 Mountain Climbers (l+r=1)
  • 20 DB Swings

Rest 2 minutes and ’round the Loop

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ROD 071715

ROD

Friday, 17Jul15

 

Double Trouble

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each couplet.

Kettlebell Work

  • Double KB Bent Over Row
  • Double KB Swings

Body-weight Work

  • Burpees
  • Sit-outs

Dumbbell Work

  • DB Goblet Squats (heavy)
  • DB Push Press (heavy)

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ROD 071515

ROD 

Wednesday, 15Jul15

 

Dyna-Might

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

Circuit 1

  • DB Single Arm Hang 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 Reverse Crunch w/ Kip
  • Dynamax Double Arm Umpas
  • Dynamax Squat Thrusts w/jump
  • Dynamax (hug) Sit-ups

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 071315

ROD

Monday, 13Jul15

 

Met – Blast

4 Rounds For Reps:

For 60 seconds of work on each…

  • KB H2H Swings
  • Half Burpees
  • KB Rows (30 seconds on each side)
  • Mtn. Climbers
  • DB Thrusters

Rest 1 minute  repeat 3 x’s

ROD 070715

ROD

Tuesday, 07Jul15

 

Tabata Tuesday…

This is a 20 second work / 10 second recovery for 6 rounds at each station.

  • KB Swings / Dbl KB Staggered Stance Front Squats (switch@rounds)

1 Minute Rest

  • DB High Pulls / DB Push Press

1 Minute Rest

  • KB Floor Presses w/ Hip Extended/ KB Sit-up/Get up

1 Minute Rest

  • DB Alternating Reaches / DB Renegade Rows

ROD 070215

ROD

Thursday, 02Jul15

 

Swifter

3 rounds for time of:

  • Run 300 meters
  • 15 BB Thrusters

Rest 2 minutes

This is a 20 second work / 10 second recovery for 8 rounds

  • BB Power Cleans (from the floor) (heavy)
  • Push-ups
  • Jump Back Ball Slams

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ROD 070115

ROD

Wednesday, 01Jul15

 

Triplets

15 seconds work / 15 seconds rest for 8 rounds at each triplet, with a 1 minute rest in after 8 rounds.

  • KB Swings / Burpees / KB High Pulls

1 minute rest

  • KB Rows /Mtn. Climbers /KB S/A Thrusters

Alternate sides on the rows and s/a thrusters at each round. Go heavy or Go home

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ROD 062715

ROD

Saturday, 27Jun15

 

Crushed

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

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ROD 062615

ROD

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

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ROD 062315

ROD

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!

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