ROD 083115


Monday, 31Aug15


Get it Going

Work-up for 4 rounds with a 30 second rest after 2 rounds

  • 30 second Jump Rope
  • 30 second Mtn Climber
  • 30 second Plank Climber

18 Minute AMRAP

  • 20 KB Swings
  • 15 Squat Jumps
  • 10 KB Goblet Cleans (not regular cleans)
  •   5 KB Presses r/l
  •   3 KB Rotational Clean to Jerk to Windmill



ROD 082215


Saturday, 22Aug15


Saturday Strength Camp II

Stay at each exercise for 60 seconds 30 second recovery, then move. Get as many reps as you can for that 60 seconds.

  • DB (at sides) Squats (heavy)
  • Barbell Overhead Presses
  • Atlas Stone Over the Bar Lift (at rig)
  • KB Farmers Walk
  • Dynamax Ball Reverse Overhead Toss (at wall)
  • Sled Pushes


ROD 082115


Friday, 21Aug15


Barbell Complex Ladder 

Complete 1 rep of each exercise, then 2 reps and so on til you reach 10 then return backwards to see how far you can reach in the allotted time. Be careful in selecting a weight. You need to ensure that you are able complete 10 reps for all.

As Far As You Can for 22 minutes of:

  • Snatch Grip Dead-lift
  • Front Squat
  • Clean & Press (from ground/ no squat)
  • Bent Over Row



ROD 081915


Wednesday, 19Aug15


Strength Camp

This is a 35 second work / 20 second recovery with a 1 minute rest for 4 rounds
This is to be done circuit style

  • KB Deficit Squats
  • DB Bench Press (on bench)
  • KB Walking Lunges
  • Chin-ups
  • DB Push Press
  • KB Stationary Lateral Lunges (goblet style)
  • DB Upright Rows


ROD 081715


Monday, 17Aug15



3 rounds

  • 90 second DU (attempts) Jump Rope
  • 60 second Dynamax Reverse Crunch w/ Kip
  • 30 second Plank

Rest 2 minutes…

30 second at each station with 30 second recovery in between for 4 rounds

  • Heavy Sumo Deadlifts

30 second recovery

  • Heavy DB Racked Squats

30 second recovery

  • Chin-ups

30 second recovery

  • Heavy DB Push Press

30 second recovery

  • Heavy DB Floor Press

30 second recovery



ROD 070315


Friday, 03Jul15



3 rounds for time:

  • Run 200 m
  • 20 BB Walking Overhead Lunges (r+l=1)

Rest 2 minutes then…

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

  • DB Squat Jumps
  • Judo Push-ups
  • Reverse Crunch w/ Kip w/Dynamax Ball (between knees)
  • DB Rows (switch@rounds)

Walking Overhead Lunges will be performed in parking lot. No parking in lot.


ROD 062515


Thursday, 25Jun15



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

  • BB Deadlifts
  • SB Rotational Lunges
  • Sit-outs
  • TRX/Rings Reclines (underhand grip)
  • Ball Slams
  • Wall Ball (use a wall, the rig… wherever)


ROD 052715


Wednesday, 27May15


The Last Hoorah

3  DB/BB Hang Squat Clean Thrusters every minute on the minute.

With the time remaining in the minute complete as many 1 Jack Burpees as possible. Rest when needed.

The ROD is completed when you finish 100 1 Jack Burpees or 25 minutes expire.
ROD Tip: Use cell phone calculator to keep track.  


ROD 052515


Monday, 25May15


@@@@@1  6181  firefighters-remembers-patch

ROD to Remember      

In memory of all our Fallen Hero’s across our Nation, which includes all of our Uniformed Services, this Memorial Day

Four rounds of 35 seconds work / 20 seconds recovery Non-stop

  • KB Swings
  • DB Thrusters
  • 2 Jack Burpees
  • V-ups

Recover 5 minutes, then… 5K time

We will end the ROD with a Next Level Memorial 5K run starting from the Next Level left up on Arthur Kill Road right on Arthur Kill to Androvette St., right to Kreischer to Winant Pl., right to Arthur Kill to Exit road of Indy Loop around to Next Level.

There will be a Pot Luck Breakfast after the ROD, if you haven’t done so, we ask to bring one item to the breakfast. 



ROD 041315


Monday, 13Apr15


Nothing is Safe

This is a 50 second work / 20 second rest for 4 rounds with a 1 minute recovery in between rounds

  • KB Goblet Squat to Alternating Rear Lunge
  • Mountain Climbers (4 x r+l=1) to Push-ups (1 pu)
  • DBL KB Clean & Press (no push press)
  • Recline to Face Pulls
  • BB RDL