ROD 102314

Thursday, October 23, 2014

 

Prep Work

South – Run to end of Loop

North – Run to stop sign

  • 25 Walking lunges before the run
  • 25 Squats at the end of the Loop / at the stop sign
  • 25 Burpees end of the run

 * I know it’s getting chilly outside but in a month this will feel like summer

* If it’s raining outside complete 2  of each movement

 

ROD

Four rounds of: 30/10, 1 min rest after  2 rds

then 20/10 for 4 rounds NON-Stop

  • DB/BB Thrusters
  •  Push ups
  •  KB swings (alt. r/l)
  •  Walk Outs
  •  Ropes/Airdyne sprints (feet on Pegs)
  •  Box jumps

 

CORE

4 Rounds

  • 15 Weighted Sit-ups
  • 30 Russian Twists
  • 1-Minute Plank

* Monitor your own time

ROD 102214

ROD

Wednesday, 22Oct14

Hit the Deck 4i9ape9iE

All player’s will line up and the deck is placed up front. The first member will approach the deck and select a card. That card will, by suit & number, determine the movement & rep’s. This will be done until all 54 cards have been played or a time limit of 30 minutes has expired.

All movements will be performed together to ensure compliance.

Let’s start easy with…

Any Ace = 1 minute rest (ahhhh) don’t get soupped up there are only 4 of them.

The heavy hitters…

  • Heart’s = DB Thrusters
  • Spades’s = DB Lunges (each side)
  • Diamond’s = KB Swings
  • Club’s = DB Renegade Rows (each side)

Face cards reps are Burpee Variations (ouch)…

  •  King’s = 20 reps  2 Jack Burpees
  • Queen’s = 15 reps 1/2 Burpees
  • Jack’s = 12 reps Squat Thrusts

Then the Whammy…

  • The Big Joker = 50 Mtn Climbers (l+r = 1)
  • Small Joker = 45 Sit-outs (one side = 1)

The numbers 2-4 cards are runners = 2= 30 second, 3= 60 second & 4= 90 second stationary High Knees.

 

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ROD 102114

Tuesday, October 20, 2014

 

Prep-Work:

-30 seconds at each movement, rest 1 minute

-20 seconds at each movement, rest 45 seconds

-10 seconds at each movement

  • Sit-outs
  • Star Jumps
  • High Knees

 

ROD:

3 Rounds

Minute 1: 21 Push-ups

Minute 2: Max Reps Wallball

Minute 3: 21 Kettlebell Swings (24K/16K)

Minute 4: Sprint 115 and back/Airdyne sprints

Minute 5: 21 Air Squats

Minute 6: Max Squat Thrust (No Push-up)

Rest 2 minutes

* the clock doesn’t reset or stop between exercises… On the Sprint do that exactly SPRINT. On the sound of the clockeach athlete must move to the next station IMMEDIATELY.

 

CORE:

100 sit-ups any style

ROD 101814

Saturday, October 18, 2014

 

ROD

15 Minute AMRAP

7 BB/DB/KB Thrusters (select a challenging weight)

10M BP Overhead Walking Lunge (35/25)

7 Hanging Knee Raises

10M BP Overhead Walking Lunge (35/25)

 

Endurance

10 minute AMRAP

  • 30-Second Goblet Squat (24kg/16kg)
  • 200M Run (South to 115 / North to first speed bump)

 

CORE

6 Rounds

  • 30 Second Hollow Out
  • 30 Second Plank

 

ROD 101714

ROD

Friday, 17Oct14

 

Complimentary Complexes

This is a 40 second work / 20 second recovery for four rounds with a minute in between rounds.

  • DB Hang Squat Clean
  • 3 Way DB Speed Punches (10 up, 10 mid and 10 down strikes)
  • Barbell Sumo Deadlift High-Pull
  • Reclines to Finishers
  • 2 Jack Burpees
  • DB Alternating Lunge Curls to Overhead Press

_____________________________________________

 

ROD 101514

ROD

Wednesday, 15Oct14

 

Double Kettlebell Time 

This is a 35 second work / 15 second recovery for 6 rounds with a 1 minute rest in between 2 rounds.

  • Front Squats
  • Deadlifts
  • Rows
  • Swings
  • Clean & Press

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ROD 101414

Tuesday, October 14, 2014

 

Tabata Strength ROD (24 min)

6 rounds of 20/10 at each exercise

Complete 6 cycles of each exercise before moving onto the next.

Take 1 minute rest between rounds.

Go full blast on every round, keeping the reps consistent throughout.

  • Box jumps (jump on &  jump off)
  • DB Snatch (alt r/l)
  • Ropes
  • Jumping pull-ups
  • Russian Twist
  • Kettlebell Swings

 

EMOM of Joy for 10 minutes

9 Wallballs (12/10) +

6 Push-ups

ROD 101114

Saturday, October 11, 2014

 

Prep-Work (10 min CAP)

3 Rounds

3 Wall Walks

5 Pull-Ups

15 Power  Jacks

 

“Fight Gone Bad”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises and neither do YOU.

This is a five-minute round from which a one-minute break is allowed before repeating again for 3 rounds.

  • Sumo Dead-lift High-Pull
  • Push-press
  • Box Jumps
  • Burpees
  • Wall-ball

 

CORE

3 Rounds

25 Long Sit-ups

50 Hollow Out Flutter Kicks

 

ROD 100814

ROD

Wednesday, 08Oct14

 

 Over the Hump

4 rounds of 30 seconds work/20 seconds rest non stop at circuit A, rest for 1:30 minutes, and then move on to circuit B.

Circuit A

30/20 x 4 rounds non-stop. A single KB will be used, switch sides at each round.

  • KB Swings
  • KB Thrusters
  • KB Cleans
  • KB Rear Lunge to a Presses (press in transition to the lunge-same leg/arm)

Rest 1:30 minutes.

Circuit B

30/20 x 4 rounds non-stop

  • Mtn. Climber Sprints
  • Half Burpees to a Sit-out
  • Ball Slam Jacks
  • Deep Reclines

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ROD 10214

Thursday, October 2, 2014

 

Pre-ROD

3 Rounds

1-Minute Jump Rope

12 Kettlebell Swings

1- Minute Plank

 

Strength

7 Minute EMOM

5 Chest to Bar Pull-ups unassisted

or

7 Chest to bar Pull-ups assisted

 

ROD

18 Minute AMRAP

10 Wallballs (20/12)

20 Sit-ups

Run – 155 Loop / First Speed Bump

 

 

 

HALLOWEEN PARTY

Saturday November 1, 2014

NLP North

861 Castelton Avenue

Staten Island Ny 10310

9pm

FOOD, MUSIC & DRINKS

scary pumpkin.images

EVERYONE IS WELCOME!