ROD 031915

ROD

Thursday, 19March15

 

Barbell Madness Complex

This is a 45 second work / 15 second recovery for 4 rounds with 1 minute rest in between.

  • Barbell Front Squats
  • Behind the Neck Barbell Rear Cross Lunge (switch@rounds)
  • Barbell Overhead Presses
  • Barbell Bent Over Rows
  • Barbell Push-ups
  • Barbell Roll-outs

**Don’t let go of the bar during the round

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ROD 031115

ROD

Wednesday, 11Mar15

 

 Speed Demon

This is a 35 second work / 10 second recovery for 5 rounds with a 1 minute rest in between. You must run, not walk, to each station as you have only 10 seconds for the transaction. This is a high level intensity ROD that needs your undivided attention. Bring your “A” game for this one.

  • 3 KB Swing w/Walkout
  • DB Push Press
  • Battling Ropes
  • Band Swimmers
  • 10 Sprint High Knees to a Burpee
  • Dynamax Alternating Side Wall Tosses

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ROD 010715

ROD

Wednesday, 07Jan15

 

4 rounds of 40 seconds work/ 20 seconds rest.

One minute rest between rounds.

  • DB Hang Squat Cleans
  • Mtn. Climbers
  • DB Push Press
  • Reclines
  • Plank Climbers
  • Sled sprints/Airdyne sprints

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ROD 122714

Saturday, December 27, 2014

 

AMRAP Saturday

 

AMRAP I for 10 mins

  • 10 KB swings
  • 20 V-ups
  • 30 Split jumps (r+l=2)
  • 40 Mtn Climbers (r+l=2)

rest 90 seconds, then…..

AMRAP II for 10 mins

  • 7 Squat Thrusts
  • 14 Pushups
  • 28 Bodyweight squats
  • 100m run (85/1st speed bump)

ROD 122314

Tuesday, December 23, 2014

 

Ladder Later

 

Get through this ladder as fast as possible! No Rest

1 KB Clean & Push Press (r)
1 KB Clean & Push Press (l)
1 KB Swing
20 Mtn. Climbers (r+l=1)
2 KB Cleans & Push Presses (r)
2 KB Cleans & Push Presses (l)
2 KB Swings
20 Mtn. Climbers

22 minute limit. 

 

ROD 122214

ROD

Monday, 22Dec14

 

Compound Monday

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

  • DB Thrusters
  • DB Renegade Rows
  • Plank Jack Push-ups
  • KB Suitcase Dead-lift Jumps
  • Dynamax Sit-up to Roll Back Reverse Crunch/knee kip
  • Ball Slam Jacks

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ROD 122014

Saturday, December 20, 2014

 

ROD:

3 Rounds

11 Unbroken Kettlebell  Goblet Squat Cleans (24K/16K)

11 Unbroken Box Jump Burpees

 * perform 11 push-ups each time you break reps

 

Strength Challenge

With a running clock complete 5 thrusters every minute. Adding weight every 5 minutes

From 0:00-5:00 use DB’s (35/20)

From 5:00-10:00 use DB’s (45/25)

From 10:00-15:00 use  DB’s  (50/30)

 

Endurance:

4 Rounds

200M Run with a Dynamax ball…enjoy that

*South to 115 and back

*North to first speed bump and back

ROD 121814

Thursday, December 18, 2014

 

Hyped-Up Tabata

20 seconds work/10 seconds rest for 6 rounds at each couplet! Take one minute rest between couplets.

  1. Kettlebell swings/Power Rope
  2. Kettlebell thrusters/Jumping pull ups
  3. Burpees/Slam Ball
  4. Mountain climbers/Kettlebell high pulls

ROD 121514

Tuesday, December 15, 2014

 

Timed Pyrimad

  • 30/20
  • 40/20
  • 50/10
  • 40/20
  • 30/20

Take  1 minute rest between rounds

  • Reclines
  • Dbl KB Cleans
  • 3 way DB punches (low, med,high)
  • Plank climbers
  • log Jumps
  • Figure 8 to a hold

 

ROD 120914

Tuesday, December 9, 2014

 

 

Nor’easter Tuesday Special

15/15  work/rest x 12 minutes each triplet (24 cycles)

  • DB Hang Squat Cleans
  • Half burpees
  • Sit-ups

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  • Swings
  • Wall Ball
  • Flutter kicks