ROD 032615

ROD

Thursday, 26Mar15

 

100 Reps & EMOM

First 12 minutes try to complete:

  • 100 DB/BB Hang Cleans
    w/ 3 Burpees emom

1:30 minute rest

Second 12 minutes try to complete:

  • 100 DB/BB Thrusters
    w/ 10 Mtn. Climbers (r+l=1) emom

If you finish any of the 100 rep exercises before the 12 minutes are up, You will increase to 15 burpees on the 1st & 40 mtn. climbers on the 2nd emom exercises. Rest as needed

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ROD 032115

ROD

Saturday, 21Mar15

 

30 Minute Journey 

This a 35 second work / 15 second recovery for 4 rounds w/ 1 minute rest in between.

  • Dbl DB Swings
  • Burpees
  • DB Hang Squat Cleans
  • Mtn. Climbers
  • DB (heavy) Rows (switch@rounds)
  • Sit-outs
  • DB Split Jerks
  • Lateral Wall Walks (slow)

ROD 030515

ROD

Thursday, 05Mar15

 

Double Trouble

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Kettlebell Work

  • Double KB Bent Over Row
  • Double KB Swings

Body-weight Work

  • Burpees
  • Sit-outs

Dumbbell Work

  • DB Goblet Squats (heavy)
  • DB Push Press (heavy)

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ROD 030415

ROD

Wednesday, 04Mar15

 

Kettlebell Couplets

Work/rest ratio 20/10 work for 8 rounds at each couplet with a 1 minute rest in between each set of couplets.

  • Figure 8 to a hold
  • KB Cleans (r/l)

1 minute rest

  • KB Rack Squats  (r/l)
  • H2H KB Swings

1 minute rest

  • KB Strict Presses (r/l)
  • KB High Pulls

Go Heavy!!!

 

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ROD 013015

ROD

Friday, 30Jan15

 

Fury

35 seconds work /15 seconds recovery for 4 rounds with a minute in between each round

  • DB Swings
  • DB Thrusters
  • Mountain Climbers
  • DB Renegade Rows w/ Push-up
  • DB 3 way Punches (lite db)
  • Air-Dyne Sprints (15 sec sprint  to 5 rest to 15 sec sprint)

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ROD 011615

ROD

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 121214

ROD

Friday, 12Dec14

 

Survival

This is a 35 second work / 20 second recovery for 6 rounds with a 1 minute rest after every two rounds.

  • Incline DB Presses
  • Farmers Walk
  • Tire Smacks
  • Sled Push
  • Recline Face Pulls
  • Rotational Lateral Ball Slams

Go super heavy on the farmers walk & sled pushes. Lean deeper than usual for the face pulls. In other words really challenge your fitness ability.

ROD 121014

ROD

Wednesday, 10Dec14

 

Everyone For Themselves

3 rounds for Time:

  • 15 Dbl KB Front Squats
  • 20 KB Swings (20k women/ 24K men)
  • 15 Wall Ball Shots (heavier the better)
  • Back & Forth Length of Gym Sled Drag 150#
  • 20 KB Rear Lunges (10 r/l)
  • 15 Dbl KB Push Press
  • 10 TRX Finishers (women)/ Over/Under Grip Chin-ups (men)

ROD 111914

ROD

Wednesday, 19Nov14

 

Heavy Hitter

This a 30 second work / 20 second recovery for 6 rounds Non-Stop activity.

  • DB Squats w/ Alternating Upper Cuts
  • DB Rear Lunge with Contralateral Single Arm Overhead Rotation
  • DB Renegade Rows w/ Push-up (r/l then push-up)
  • DB Hang Squat Cleans
  • DB Curl to Press

ROD 111514

Saturday, November 15, 2014

 

ROD

11-1  reps – 30 minute Cap – complete one exercise before moving on

Back Squats (135/85or >)

Push Press (105/65 or >) DB or BB

Pull-ups

 

Endrance 100

*1 Round AFAP

 

40 Box Jumps

Sprint 115/1st SB

30 Slam Balls (20/15)

Sprint 115/1st SB

20 Slam Ball Sumo  Jump Squats* (20/15)

Sprint 115/1st SB

10 Burpees

 

CORE

2 minutes max sit-ups, post reps.

 

ROD