ROD 012615


Monday, 26Jan15



This is a 35 second work / 20 second recovery for 5 rounds Non-Stop circuit.

  • Banded KB Swings
  • KB Goblet Squat
  • DBL KB Push Press
  • Suicide Push-ups
  • Reclines
  • Dyna-M Wall Chest Pass to Squat Thrust

Suicide push-ups are the reverse of the suicide reclines. Just set up the push-up band at a lower degree on the rig.


ROD 012215


Thursday, 22Jan15


 Tabata Thursday

This is a 20 work / 20 recovery for 6 rounds with 1:30 minute rest after 3 rounds.

  • Transformer DB Squats
  • SB Rotational Lunges
  • Deadlifts
  • Suicide Reclines
  • AirDyne Sprints
  • Sled Push-offs (North, Dyna Ball chest pass)

*Transformer db squats are performed by doing a front db raise while in transitioning to the squat then pulling the db’s toward the chest and out and then standing with arms at side.
**Sled push-offs are performed by pushing the sled away from you and repeating till the time expires.
***Suicide Reclines are performed with the wide super bands that are spread across the rig tightly and then grabbed and done strictly without any momentum created by the band.


ROD 012115


Wednesday, 21Jan15


Two Minute Torture
On the 2 minute mark for 20 minutes, do…
  •    5 Burpees
  • 10 Kettlebell snatches 5/r-5/l or 10  snatch pulls (w-16kg / m-20kg)
  • 15 Mountain climbers ( two legs = 1 rep)
  • 20 Kettlebell swings  (heavy=women 20+ / men 24+)


15 second work / 5 second recovery (lying on the ground) for 16 cycles of:

  • High Knees
  • Squat Jumps


ROD 012015


Tuesday, 20Jan15


Let’s Do It

Complete as many rounds as possible in 22 minutes of:

  • 20 KB Swings
  • 15 DB Thrusters
  • 10 Frog Push-ups
  •   5 Split Jumps (r+l=1)


ROD 011715


Saturday, 17Jan15



This is a 40 second work / 15 second recovery for 5 rounds with a 1 minute rest in between

  • Seated Double KB Presses
  • Mtn. Climbers
  • Anterior Reaches w/ Lateral Raises
  • Rotational Ball Slams
  • Banded Squat & Row
  • Dumbbell Zombie Crawl

On the dumbbell zombie crawl, you will be on the turf, you will lift the bell, pull and drag the feet forward, toes up so you don’t ruin your sneakers, with each hand walk.



ROD 011615


Friday, 16Jan15


4 Round Pound

First Round

  • BB Deadlifts x 60 seconds
  • KB Swings x 60 seconds
  • Burpees x 60 seconds
  • DB Hang Squat Cleans Thrusters x 60 seconds
  • Combo Dynamax O/H Toss /Reverse Crunch w Knee Kip x 60 seconds
  • Rope Jumps x 60 seconds

In rounds 2-3-4 all above movements will be done at 50 sec, 40 sec, 30 sec… respectively. There will be a 1 minute rest in between rounds.

ROD 011215


Monday, 12Jan15


Agility Ability

This is a 35 second work / 20 second recovery for 4 non-stop rounds. This is a circuit type ROD.

  • Barbell S/L Step-ups (switch @ rounds)
  • Ball Slam w/OH Toss
  • Bosu Plank Climbers
  • Skaters to Banded S/Arm Lateral Raise (switch @ rounds)
  • S/Arm Plank Floor DB Rows (switch @ rounds) *
  • Heisman Hurdle Steps (2 hurdles)


* Advance members can place the single arm on MB.


ROD 011015


Saturday, 10Jan15


Slammin Saturday

20 seconds work/10 seconds recovery for 7 rounds staying at each couplet! Take 40 second rest between couplets.

  • DB Swings/ DB Hang Squat Clean Thrusters
  • Horizontal Reclines/ Dynamax Jack Ball Slam
  • Sandbag Rotational Rear Lunges/ DB Anterior Reach w/ Overhead Press

Finisher: 15 seconds work / 5 seconds recovery alternating for 12 rounds

  • Frog Push-ups
  • Sit-outs

Dynamax Jack Slams = Using a 6-10 lb Dynamax ball overhead,  jump back and forth – touch ball to ground in a squat and back to overhead position – repeatedly  DO NOT LET GO OF THE BALL.



ROD 010715


Wednesday, 07Jan15


4 rounds of 40 seconds work/ 20 seconds rest.

One minute rest between rounds.

  • DB Hang Squat Cleans
  • Mtn. Climbers
  • DB Push Press
  • Reclines
  • Plank Climbers
  • Sled sprints/Airdyne sprints


ROD 010515


Monday, 05Jan15


The Start

This is a 35 second work / 20 second recovery for 6 rounds non-stop.

  • DB Stationary Lunges (switch @ rounds)
  • DB RDL’s
  • DB Single Arm Floor Press (switch @ rounds)
  • Dynamic Recline Rows to Extensions
  • Sled Sprints (70#’s)


Here’s To A Better You !

With the new year comes the opportunity for a fresh start. For many people, this means leading a healthier lifestyle and losing weight. If this is your goal, follow these tips to stay on track.

1. Find Your Motivation

What is motivating you to lose weight? Do you want to look better in your clothes, feel more energetic, or simply improve your health? Get clear about what you want, and then use that to inspire you throughout your journey.

2. Have a Plan

If you were to go on a long road trip, you wouldn’t just jump in the car and go. If you did, you’d arrive hungry, tired, and fatigued. That’s the same way you’d feel if you jumped into a whole new lifestyle with no planning. Before January 1st arrives, outline the changes you want to implement and decide how you’ll fit them into your schedule. Keep in mind that it may be best to take steps rather than tackle everything at once.

3. Make Goals

Goals help measure progress. If you don’t know where you want to end up, you won’t really know how to get there. When making your goals, you need to make SMART goals:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely

For example, a SMART goal would be something like, “I will walk for 15 minutes 3 days for one week.” Or, “I will prepare one new healthy recipe each week for the month of January.”

4. Track What You Eat

Looking closely at what you eat is often an eye-opening experience. You don’t have to do it for the rest of your life, but it is a great habit to start. Tracking will help you tweak your diet so that you can still enjoy foods you love without sabotaging your weight loss or healthy eating efforts.

5. Use Reliable Resources

It may be tempting to try a fad diet, but these are usually unrealistic, difficult to maintain, and sometimes even dangerous. Instead, find a reliable source of information to help you understand nutrition. The USDA offers a number of tools and resources, or you can consult a registered dietitian in your area. An RD is specially trained and can give you tips and tricks to help you achieve your specific goals.

6. Eat Breakfast Every Day

Surely you’ve heard that breakfast is the most important meal of the day. It is! Eat a big healthy breakfast as early as possible. It will give you more energy, lead you to make healthier choices during the day, and keep you feeling full so you eat less later on.

7. Fill Up on Vegetables

Vegetables are filled with nutrients, water, fiber, and very few calories. If you fill half of your plate with vegetables, you’ll get fuller faster and cut down your calories without feeling deprived. Use herbs and spices to jazz up vegetables instead of using butter and/or salt to flavor them.

8. Exercise

In order to burn calories at a faster rate and build a healthy body, you’ll need to incorporate exercise into your life. Take it slow at first, and then increase your time and/or intensity once you feel comfortable. If you haven’t exercised in a while, talk to your doctor to make sure that you are healthy enough to begin an exercise plan.

9. Take It Slow

A major mistake many people make when trying to tackle a health resolution is trying to do everything at once. This is almost always a recipe for disaster. Spend a few weeks just trying to achieve 1-2 goals at a time. When you have established new good habits, put a couple more goals on your plate. Remember: You want to make permanent changes, and these will take time to implement.

10. Be Prepared for Lapses

A lapse is when you temporarily “fall off the wagon.” This is a normal part of the process; no one is perfect. It is important for you to take a moment to recognize that you got sidetracked, but don’t use it as an excuse to throw in the towel. Every day is a new chance to start over, so return to your healthy lifestyle immediately. Create a cheat day, which allows you to eat something out of the healthy norm. This has been shown to keep you sane and on track for the rest of the week.

Good Luck to a Better You.



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