ROD 081315

ROD 

Thursday, 13Aug15

 

TBT

Strength Camp

This is a 35 second work / 15 second recovery for 6 rounds w/ 1 minute rest every 2 rounds.

  • KB Clean – Squat – Press
  • Battling Ropes
  • Atlas Stone Shoulder Lifts
  • Reclines
  • Farmers Walks (parking lot)

__________________________________________

ROD 081015

ROD

Monday, 10Aug15

 

Rock it!!!

4 rounds against a running clock…

  • 1 minute Jump Rope
  • 20 Butt Kickers
  • 20 Alternating Lunges (10 r/l)
  • 20 Air Squats
  • 1 Minute Jump Rope
  • 10 Butt Kickers
  • 10 Lunge Jumps (5 r/l)
  • 10 Squat Jumps

rest 2 minutes

This is a 35 second work / 20 second recovery for 3 non-stop rounds

  • KB Dead-lifts
  • BB Hang Cleans
  • KB Goblet Squat
  • BB Split Jerks (same weight as the cleans)
  • KB Swings

______________________________________

ROD 080715

ROD

Friday, 07Aug15

 

Flashed

3 rounds of…

  • 1 minute, run in place every 15 seconds do a Burpee
  • 1 minute, Superman for reps
  • 1 minute Crab Alternating Toe taps

Rest 2 minutes

This is a 35 second work / 20 second recovery for 4 rounds non-stop

  • Battling Ropes
  • Dbl KB Front Squats
  • DB See Saw Presses
  • Reclines

_________________________________

 

ROD 080515

ROD

Wednesday, 05Aug15

 

Heart Healthy

3 rounds for time

  • 10 Sit-back Spider-man Push-ups (L)
  • 10 Lunge Jump w/ High Knee  (L)
  • 10 DB Squat & Press (L)
  • 20 Ankle Jacks
  • 10 DB Squat & Press (R)
  • 10 Lunge Jump w/ High Knee (R)
  • 10 Sit-back Spider-man Push-ups (R)
  • 20 Ankle Jacks…  If time permits you will do a lap when done after the 3 rounds

The spider-man push-ups should start in the sit-out position, then sit-back knees close to the ground and thrust forward into a low strict push-up with knee up & out to the side of the body. On the lunge jumps you are to lunge then explode up into a high knee and repeat. This is a definite fat burner so try to complete the whole round non-stop and then rest on your own, not too long, and continue. Make sure the DB is heavy so don’t scrimp on the weight.

___________________________________________

 

ROD 080115

ROD

Saturday, 01Aug15

 

Slammin Saturday

5 rounds for time of:

  • 200 meter run
  • 20 KB H2H Swings (10 r/l)
  • 20 KB Racked Squats (10 r/l)
  • 20 Push-ups (10 Spider-man / 10 Judo)
  • 20 KB Cleans (10 r/l)

_______________________________________

ROD 073115

ROD

Friday, 31Jul15

 

Fried-Day

10 rounds for time of:

  • 10 BB Dead-lifts
  •   8 BB Hang Power Cleans
  •   6 BB Push Press

Men use 135 lb., women use 70 lb.

 

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

_________________________________________

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)

_________________________________________________

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

_______________________________________________________

 

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