ROD 08192014

Tuesday, August 19, 2014

 

Warm-up: (10 minute cap)

Med-ball Routine – x2

  • 10 MB Jack Slams
  • 10 Rotational Twists
  • 20 Alt  Side Chop (l&r)
  • 20 Alt Two-handed Rotional Toss  (r&l)
  • 10 Two handed Overhead Throws
  • 10 Upper  Body Supermans (Med-ball in hands/lower body Static)
  • 10 Lower Body Supermans  (med-ball between feet/ upper body static)
  • 20  Alt V-ups (r&l)
  • 10 Thrusters
  • 10  Squat Thrusts

 

ROD: Groups of 2 – alternating Rounds (20 minute Cap)

2 Rounds (switch order on 2nd round)

  • 8-1 Front Squats (135/95)
  • 8-1 Burpees

Rest 2 Minutes

2 Rounds (switch order on 2nd round)

  • 8-1 Push Press (95/65)
  • 8-1 Dbl Kettlebell Squat Cleans (16k/12K)

 

ENDURANCE: 4 Minute Challenge

10 seconds of High Knees followed by 5 seconds of rest for 16 cycles

(perform the HIGH knees as quickly as possible then drop to the floor and rest for 5 seconds, repeat for 16 cycles)

 

CORE:

 3 Rounds

  • 10 Band Leg Pull-ins
  • 20 Sit-ups

Rest as needed!

ROD 081614

Saturday, Auhgust 16, 2014

 

Pre-ROD:

EMOM for 12 minutes

  • min 1 – Jump Rope
  • *8min 2- 50 m Sprint
  • *min 3 – 6 push-ups & 12 Air squats
  • *Min 4 – 50 m sprint

 * Perform the movements AFAP, the remaing time on the clock is your REST

 

ROD:

Life’s A BEACH Saturday

30/15 5 rounds, 1 minute rest between rds

  • Atlas Stone March
  • Battle Rope Ready
  • Tire Flip’d Out
  • Beat the Tire Sprints
  • Chicken Cutlet Burpee & roll

 

Core:

6 Rounds of

  • 30 Second Hollow out w/ flutter kick
  • 30 Second Plank Rock

 

Group ICE Water Challenge – Bring your bucket!

ROD 081414

Thursday, August 14, 2014

5 for 5 Training AFAP.

 

  • 10 KB swings – 24/20
  • 10 Sit-outs (r/l=2)
  • 5 DB Man-makers 30/20
  • 10 Ball slams 20/15
  • 5 Dead lifts (85% BW)

* For maximium results use the recommended weight for each movement

 

Core

4 rounds

  • 20 Sit-ups
  • 20 Umpas

Rest as needed.

 

 

 

ROD 081214

Tuesday, August 12, 2014

 

Pre-workout-3 Rounds

  • 30 Second Duck walk
  • 30 Second Bear crawl
  • 30 Second Skips
  • 30 Second Lateral shuffle
  • 1-Minute Rest

 

ROD – 4 rds

  • 6 Hand release push-ups
  • 12 KB Hang squat cleans
  • 18 DB step-ups

 

CORE

  •  60 sit-outs (r&l=2)
  • 60 V-ups (r&1=2)

 

 

ROD 080914

Saturday August 9, 2014

 

Pre-ROD:

3 Rounds

20 – Plate Hops

10  – Travelling Push-ups

 

ROD:

60 Ground to Overhead (115/65)

2400M Run

* break up the reps and run as you like. 

* Ground to Overhead can be performed as a snatch or clean & press.

 

Helpful hints:

  • NLPS – 202 Industrial loop and back = 800m
  • NLPN – Stop sign and back = 800m

ROD 080714

Thursday, 7, 2014

 

5 rounds for time

  • 5 Wall Climbs
  • 10 V-ups (r&l=1)
  • 15 Box Jumps

REST 2 min… then

Perform as many Burpee Dyna-max toss as possible NLPS to 115 Industrial Loop & NLPN to the first speed bump then run back to the starting area and repeat for 10 minutes.

How to: Toss ball from chest level getting some air underneath the ball then performing one burpee then running after the ball and repeat for 10 minutes – coach will keep everyones score

 

ROD 080514

ROD

Tuesday, 05Aug14

 

Tabata Tuesday

6 rounds of 20 seconds work/10 seconds rest at each station with a 1:00 rest between stations.

  • Frog Pushups
  • KB Swings
  • Burpees
  • Kettlebell Standing See Saw Presses
  • Mtn. Climbers
  • KB Rows (r/l)

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ROD 072314

ROD

Wednesday, 23Jul14

 

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 Jerks (heavy)

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ROD 082214

ROD

Tuesday, August 22, 2014

ENDURANCE

EMOM for 10 minutes

Sprint Suicides – 85% or > of your max speed for 1 minute / Rest 1 minute – Cones will be set-up to denote distances to be run. Wait for instructor to call TIME.

  • NLPS – end of Parking Lot & back
  • NLPN – corner of Oakland to corner of Bement

STRENGTH

Farmers Walk Suicides  –  Cones will be set-up 30 feet apart. You will walk to the first cone and back to the start, then go out to the second cone and return and repeat for 3 rounds. You may use either KB or DB but they must be heavy. Then the clock will start for…

AMRAP in 14 Min…

  •   3 BB Sumo Deadlift High Pull
  •   6 NLP Push-ups (remove hands of the floor at the bottom)
  •   9 Box Jumps (jump up and step down)
  • 12 KB Swings

 

 

 

ROD 07192014

Saturday, July 19, 2014

 

STRENGTH:

Med-ball OH Lunge Walks – NLPS 115 Industrial LoopNLPN second speed bump

 

CONDITIONING

3rds of 21-19-15-12-9 for time:

  • Thrusters 30/20
  • KB Swings 24/16
  • DB Renegade Rows w/Push 30/20
  • Mtn climbers r/l =1

* weight can ONLY be INCREASED