ROD 070315

ROD

Friday, 03Jul15

 

Fireworks

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.

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ROD 062515

ROD

Thursday, 25Jun15

 

Trapped

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)

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ROD 052715

ROD

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.  

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ROD 052515

ROD

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. 

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ROD 041315

ROD

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

 

 

ROD 040115

ROD

Wednesday, 01Apr15

 

 

 

No Workouts or Classes are scheduled for today….

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

APRIL FOOLS!!!!!!! Ha Ha

 Strength 

4 Rounds

  • 1 Minute Max Reps KB Front Squats

Recover 30 seconds

  • 1 Minute Max Reps Barbell Deadlifts (at least 70% of body-weight)

Recover 30 seconds

  • 1 Minute Max Reps BB/DB Hang Clean to Split Jerk

Recover 30 seconds

  • 1 Minute Max Reps KB Floor Presses

Recover 30 seconds

 

Core Finisher = 20 seconds work / 5 seconds rest for 5 rounds

  • Alt. MB V-ups
  • Reverse Crunch w/ knee kip (hands on head)

 

Keep a steady pace and reps consistent throughout the rounds. Go as heavy as your strength will allow. Push Yourself, that is why you have a 30 second recovery period between lifts. The only way to get stronger is to lift heavier, so challenge yourself to a new personal best

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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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