ROD 080814

ROD

Friday, 08Aug14

 

Strength Camp

This is a 30 second work / 15 second recovery for 5 rounds w/ 1 minute rest between rounds.

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

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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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ROD 071414

ROD

Monday, 14Jul14

 

Strength Plus+

This is a continuous flow through these stations with 10 seconds transition time. Be prepared to move quickly and safely.

  • Dbl KB Front Squats 1 min/10 sec
  • KB RDL’s 1 min/10 sec
  • Alt. Crab Reaches 1 minute/10 sec
  • DB Bench Presses 1 min/10 sec
  • Reclines 1 min/10 sec
  • Seated DB Overhead Presses 1 min

Rest 1 minute… Repeat for 3 rounds.

***With all due respect for others, PLEASE bring a towel when working in the heat. Wipe your bench down when finished. No one wants to share your sweat. 

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ROD 070514

ROD

Saturday, 05Jul14

 

Heavy Equipment

This is a 40 second work / 20 second recovery with a 1 minute rest in between.

  • Dbl KB Clean-Squat & Press
  • DB Renegade Rapid Row (for every pull perform a push-up)
  • Battling Ropes
  • Partner In & Out Tire Flips
  • Rotational Sandbag Lunges
  • 15 Yard Sled Pushes

In the tire flip, 1 member flips the tire and jumps in and out then the other flips and jumps in and out and so on…2 people start-after the round ends, 1 partner moves to the rotational sandbag and the other stays another round at the tire and so on.

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ROD 040814

Tuesday, 08Apr14

Balanced Strength

40 work / 20 rest timed routine for 4 rounds, rest 1 minute between rounds.

  • 1 arm KB bench press (alt. sides each rd)
  • 1 arm DB thrusters (alt. sides each rd)
  • Ball slams
  • Pull-ups
  • 1 arm KB Deadlift (alt. sides each rd)
  • 1 arm Farmers walk (alt. sides each round)

* GO HEAVY! on all single arm exercises.

ROD 031814

ROD

Tuesday, 18March14

 

Moving the Mountain

This is a 30 second work / 30 second recovery for 4 rounds NON-STOP.

  • Jumping Pull-ups
  • Staggered Stance Landmine Presses (switching arms at each round)
  • Mountain Climbers
  • DB or BB Chest Press
  • Back Squats
  • Plate Loaded Overhead Alternating Lunges

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ROD 021414

ROD 

Friday, 14Feb14

1ddd

KB Haven

This is a 45 second work / 15 second recovery for 4 rounds with a 1 minute rest in between.

  • Squat Halos
  • Sit-outs
  • H2H Swings
  • Alternating Single Arm Squat Thrusts
  • Clean & Press Long Cycle
  • Dead Snatches

Squat Halos are a combination of a goblet squat then rotate the KB around the head in both directions and stand… repeat.

Dead snatches are performed starting on the floor with KB between the feet at the heel, squat over then explode KB overhead.

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ROD 021014

ROD

Monday, 10Feb14

 

Kick Start

This is a 60 second work / 20 second recovery for 4 rounds non-stop. 26 minute workout.

  • H2H swings
  • KB Push Press  (switch at 30 seconds)
  • Racked Reverse Lunges (kb right /lunge right leg, switch at 30 seconds)
  • KB Rows (switch at 30 seconds)
  • Plank Shoulder Taps (keep hips tight and immobile)

Use a heavier than normal kettlebell and stick with it on all exercises. You will not get stronger always playing it safe with light weights. “Stronger than Yesterday”

 

 

ROD 111113

ROD

Monday, 11Nov13

 

To all of those who fought for our freedom… We thank you
veterans_day_honoring_all_who_served_poster-re226a9ba84564e12af60629997becbdb_68i_8byvr_512

 

War Bell

This is a 45 second work / 15 second recovery for 4 rounds with a 1 minute rest between rounds

  • Alternating Halos
  • KB Row (l)
  • KB Row (r)
  • KB Swing w/ Walkout & Push-up
  • KB Goblet Squats w Overhead Press
  • KB Alternating Cleans & Rear Lunges

During the Halos make sure to keep the shoulder blades are down and the KB circles close to the head in a controlled motion.  On the walkouts make sure after the swing, place the KB out in the starting position of the swing and walkout quickly, perform the push-up, and walk back to swing again. Just because there is an overhead press in the goblet squat, don’t be squeamish with the weight of the KB and do not rest the KB against the body. Cleans are performed from the floor alternating to each side followed by the same leg rear lunges. All of these transitions from one movement to the next are to be done quickly but efficiently.

ROD 110913

Saturday, 09Nov13

 

 

Predator Conditioning

8am & 9:15am

1 Minute of each exercise, 30 sec rest between. get through each exercise 2x’s

  •  SA Overhead KB carry (length of gym) HEAVY!
  • DB Farmers Walks (length of gym) HEAVY!
  • alt Sled Push (length of gym) HEAVY!

Rest 3 minutes…….. then

35/15 for 4 rounds with NO REST!

  • KB swings
  • Slam ball cleans (from the hip) w/ slam 30lbs
  • SL DB squats from box 25/35 (alt ea rd)
  • Sit outs
  • Battle ropes