ROD 08232014

Saturday, August 23, 2014

 

AMRAP – 14 minutes

  • 7 Jack Burpees
  • 14 KB/BB SDLHP (95/65)
  • 21 KB Swings (same as above)
  • DB/KB Single Arm Carry (65/45) alt sides each rd (end of parking lot & back/first speed bump & back)

* 5 Burpee on the spot if you set the weights down during farmer’s walks!

 

ENDURANCE:

Indian Run – The Loop

*Run in a single file line , last person sprints to the front and repeat for the whole loop…STAY TOGETHER!

 

CORE:

Set up Dyna Balls from lightest to heaviest 8# SPACE 10#SPACE,12#SPACE,16# SPACE and 20#SPACE.

In a train like fashion, one person at a time performs 10 sit-ups them move to the open SPACE and performs 10 Plank next person performs 10 sit-ups ……. continue until everyone has peerformed 50 sit-ups and 50 plank climbers.

ROD 082114

ROD

Thursday, 21Aug14

 

Tabata Thursday 

Conditioning = 2/3 rounds

  • Dynamax Broad Jumps (length of turf /bay door start)
  • Jump, Grab & 1 Pull-up or Attempt (length of one side of rig)
  • Over & Crawl Under (over bench/box /under equalizer)
  • Quick Hand Ladder Drill (2 hands in each step)

Rest 3 minutes

15 seconds work/15 seconds rest for 8 rounds at each movement. 1 minute rest after each round.

  • DB Thrusters
  • DB High Pulls
  • DB Split Jumps (switch at each round)
  • DB Renegade Rows
  • DB Alternating Hang Snatches
  • Single DB Sit-up (grab db at ends and sit-up)

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ROD 082014

ROD

Wednesday, 20Aug14

 

Hump Day 

Short Warm-up

Conditioning Circuit = 4 rounds

  • Lateral Hand/Wall Walk (from front to back gym)
  • Scissor Ladder Drill
  • Log Jumps on Benches (set-up under rig)
  • Ape Walks to Front Door
  • Sprint to End of Lot/ Reverse Skip… Repeat

Two minute rest & move on to a…

30 second work / 20 second recovery for 6 solid rounds with NO REST.

  • KB Front Squats
  • KB Jumping Deadlifts
  • KB Half Kneeling Long Cycle Clean to Overhead Presses (r/l)
  • TRX Recline to Curls
  • Frog Push-ups

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ROD 08192014

Tuesday, August 19, 2014

 

Warm-up: (10 minute cap)

Med-ball Routine – x2

  • 10 MB Jack Slams
  • 10 Rotational Twists
  • 20 Alt  Side Chop (l&r)
  • 20 Alt Two-handed Rotional Toss  (r&l)
  • 10 Two handed Overhead Throws
  • 10 Upper  Body Supermans (Med-ball in hands/lower body Static)
  • 10 Lower Body Supermans  (med-ball between feet/ upper body static)
  • 20  Alt V-ups (r&l)
  • 10 Thrusters
  • 10  Squat Thrusts

 

ROD: Groups of 2 – alternating Rounds (20 minute Cap)

2 Rounds (switch order on 2nd round)

  • 8-1 Front Squats (135/95)
  • 8-1 Burpees

Rest 2 Minutes

2 Rounds (switch order on 2nd round)

  • 8-1 Push Press (95/65)
  • 8-1 Dbl Kettlebell Squat Cleans (16k/12K)

 

ENDURANCE: 4 Minute Challenge

10 seconds of High Knees followed by 5 seconds of rest for 16 cycles

(perform the HIGH knees as quickly as possible then drop to the floor and rest for 5 seconds, repeat for 16 cycles)

 

CORE:

 3 Rounds

  • 10 Band Leg Pull-ins
  • 20 Sit-ups

Rest as needed!

ROD 081614

Saturday, Auhgust 16, 2014

 

Pre-ROD:

EMOM for 12 minutes

  • min 1 – Jump Rope
  • *8min 2- 50 m Sprint
  • *min 3 – 6 push-ups & 12 Air squats
  • *Min 4 – 50 m sprint

 * Perform the movements AFAP, the remaing time on the clock is your REST

 

ROD:

Life’s A BEACH Saturday

30/15 5 rounds, 1 minute rest between rds

  • Atlas Stone March
  • Battle Rope Ready
  • Tire Flip’d Out
  • Beat the Tire Sprints
  • Chicken Cutlet Burpee & roll

 

Core:

6 Rounds of

  • 30 Second Hollow out w/ flutter kick
  • 30 Second Plank Rock

 

Group ICE Water Challenge – Bring your bucket!

ROD 081414

Thursday, August 14, 2014

5 for 5 Training AFAP.

 

  • 10 KB swings – 24/20
  • 10 Sit-outs (r/l=2)
  • 5 DB Man-makers 30/20
  • 10 Ball slams 20/15
  • 5 Dead lifts (85% BW)

* For maximium results use the recommended weight for each movement

 

Core

4 rounds

  • 20 Sit-ups
  • 20 Umpas

Rest as needed.

 

 

 

ROD 081214

Tuesday, August 12, 2014

 

Pre-workout-3 Rounds

  • 30 Second Duck walk
  • 30 Second Bear crawl
  • 30 Second Skips
  • 30 Second Lateral shuffle
  • 1-Minute Rest

 

ROD – 4 rds

  • 6 Hand release push-ups
  • 12 KB Hang squat cleans
  • 18 DB step-ups

 

CORE

  •  60 sit-outs (r&l=2)
  • 60 V-ups (r&1=2)

 

 

ROD 080714

Thursday, 7, 2014

 

5 rounds for time

  • 5 Wall Climbs
  • 10 V-ups (r&l=1)
  • 15 Box Jumps

REST 2 min… then

Perform as many Burpee Dyna-max toss as possible NLPS to 115 Industrial Loop & NLPN to the first speed bump then run back to the starting area and repeat for 10 minutes.

How to: Toss ball from chest level getting some air underneath the ball then performing one burpee then running after the ball and repeat for 10 minutes – coach will keep everyones score

 

ROD 080614

ROD

Wednesday, 08Aug14

 

STOP – RECOVER – PROCEED

AMRAP in 25 mins of:

  • 15 Push-ups
  • 10 Barbell Thrusters (m 85#/f 50#)
  • 15 KB Swings
  • 10 Barbell Thrusters
  • 15 Push-ups
  • 10 Barbell Thrusters
  • 15 KB Swings

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ROD 080214

ROD

Saturday, 02Aug14

 

No Shenanigans 

With a running Clock, set for a 25 minute limit, perform 75 Hang Squat Clean Thrusters for Time but… There’s a catch.
Every minute on the minute, stop, and do a Two Jack Burpee  for 3 reps. Your choice of  Barbell or Dumbbells.  Just make sure the weight is Challenging.
Dumping the Barbell from the overhead position cautiously is permissible. 

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