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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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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HALLOWEEN PARTY

Saturday November 1, 2014

NLP North

861 Castelton Avenue

Staten Island Ny 10310

9pm

FOOD, MUSIC & DRINKS

scary pumpkin.images

EVERYONE IS WELCOME!