ROD 042315

ROD

Thursday, 23Apr15

 

Jumping Willow

For time:

Run South – to 125 IL/ North – 1st speed bump

KB Deadlifts Jumps 25 reps
Jumping Squat Thrusts 50 reps
Jumping Pull-ups 25 reps

Run
KB Deadlifts Jumps 20 reps
Jumping Squat Thrusts 50 reps
Jumping Pull-ups 20

Run
KB Deadlifts Jumps 15 reps
Jumping Squats Thrusts  50 reps
Jumping Pull-ups 15 reps

Finish with a Run

If rain is in the forecast than 200 Jump rope rotations

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ROD 042215

ROD

Wednesday, 22Apr15

 

Shutter Bug

10 rounds for time of:

  • Run to 115 Indy/ NLPN First Speed Bump
  •  5 Dead-lifts (@75%>bw)
  • 10 Push-ups (or half burpees)

If you cannot perform a proper push-up then you must do half burpees

 

ROD 042115

Tuesday, 21Apr15

Meglo-Tuesday

We continue our run week with this…. The Sit-outs will be a l+r=1 count

three Rounds for time:

Run South – 115 IL/North- 2nd speed bump
60 KB Swings
30 Push-ups
20 Sit-outs
Run
50 KB Swings
25 Push-ups
15 Sit-outs
Run
40 KB Swings
20 Push-ups
10 Sit-outs

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ROD 041715

ROD

Friday, 17Apr15

 

Strength Chaser

This is a 40 second work / 20 second recovery for 5 rounds / 45 second rest between.

  • Barbell Sumo Dead-lift High Pull
  • Double KB Cleans
  • Atlas Stone Shouldering (r+l)
  • Ball Slams
  • Battling Ropes (on turf)

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ROD 041615

ROD

Thursday, 16Apr15

 

Smack Down

This is a 35 second work / 20 second recovery for 4 rounds with a 1 minute rest.

  • BB Dead-lifts
  • Shoulder Taps
  • Push-ups
  • Crab Reaches
  • DB Push Presses
  • DB Single Arm Rows (switch@rounds)

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ROD 041115

ROD

Saturday, 11Apr15

 

“Fight Gone Bad XTREME”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating again for 4 rounds.

  • Barbell Sumo Dead-lift High-Pull
  • DB Push-press
  • Box Jumps (jump up-step down)
  • Burpees
  • Wall-ball

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ROD 041015

ROD

Friday, 10Apr15

 

Watch Out

15 seconds work /15 seconds rest seconds for 5 minutes at each station with a 30 second rest in between

  • BB/DB Hang Squat Cleans
  • Mountain Climbers
  • BB/DB Push Press
  • Reclines

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ROD 033115

ROD

Tuesday, 31Mar15

 

Throw Back Tuesday (Last Year)

Mad-Dash

15 seconds work /15 seconds rest for 7 rounds at each station ~ 45 second rest between stations. All weights should be heavier than normal.

  • Judo Push-Ups
  • DB Alternating Waiters Lunges
  • KB H2H Swing
  • Wall Ball against the Rig’s Top Bar
  • Reclines
  • Suicide Sprints on Turf

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ROD 033015

ROD

Monday, 30Mar15

 

Groupies 

7 minutes each of:

  • 10 Box Jumps
  • 10 BB Thrusters
  • 10 Burpees

2 minute rest

  • 10 BB Dead-lifts
  • 10 BB Bent Over Rows
  • 10 BB Lateral Lunges (r+l=1)(bar across back)

2 minute rest

  • 10 Squat Jumps
  • 10 Push-ups
  • 10 KB Swings

ROD 022315

ROD 

Monday, 23Mar15

 

90 Day’s til Summer !!

Spring Burn

This is a 35 second work / 15 second recovery for 5 rounds with a minute in between.

  • DB Squat Jumps
  • DB Walking Lunges
  • Airdyne Sprints
  • Reclines
  • DB Alternating Snatches
  • Dynamax Sit-up – to – High Wall Toss

**DB squat jumps will be performed with db in each hand and will tap on the ground after each jump. Use heavier weight on these jumps and remember to use your knees as shock-absorbers.
** Make sure during the sit-up to high wall toss that your feet are against the wall, either straight or bent knee, with Dynamax overhead. Come up into the sit-up and toss the ball high up on the wall, catch and return to sit-up position with ball tapped on the ground overhead… repeat.

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