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

 

 

ROD 111314

ROD

Thursday, 13Nov14

 

Groovy Baby

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

Couplet 1

  • DB Renegade Rows (med)
  • DB Alternating Anterior Reaches & Alternating Lateral Lunges (very light)

Couplet 2

  • Plank Climbers
  • Sit-outs

Couplet 3

  • DB Snatches (heavy-switch @rounds)
  • DB Hang Squat Clean Thrusters (heavy)

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ROD 100614

ROD

Monday, 06Oct14

 

BLAH!

25/25/25 work/work/recovery for 2 rounds at each couplet with a 1 minute rest in between each set. Repeat …

  • Goblet Squats/KB Deadlift (single)
  • Frog Push-ups/Sit-outs

1 minute rest

  • DB High Pull/ DB Snatch (switch)
  • Squat Thrust/ Single Leg Donkey Kicks (switch)

1 minute rest

  • Ball Slams/ Mtn. Climber Sprints
  • Kettlebell Swings/ Plank Jacks

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ROD 092214

ROD 

Monday, 22Sept14

 

KB Heaven

**Ab Routine Coaches Choice

This is a 40 second work / 20 second recovery for 4 rounds – 1 minute rest in between.

  • KB Front Squats
  • KB Jumping Suitcase Dead-lifts
  • KB Swings (to the outside)
  • KB Renegade Rows
  • KB Cleans & Presses
  • KB Static Curl Walk  (arm bend at 90 degrees – walk around)

ROD 091514

ROD

Monday, 15Sept14

 

Monday Blues Cure

30 seconds work / 20 seconds recovery for 4 rounds non-stop of:

  • DB Goblet Squats (heavy)
  • DB Single Leg Deadlift
  • DB Single Arm Clean & Push Press (heavier than normal)
  • Reclines / TRX Finisher Combo

Rest 1:30…Stay on each exercise for the 6 rounds

25 seconds work / 10 seconds recovery for 6 rounds with a 45 second rest in between of:

  • Fast Feet (changing direction at coaches request)
  • Burpee/ Sit-outs
  • Alternating Anterior Reaches w/ Jump

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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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