ROD 112214

Saturday, November 22, 2014

 

ONLY HUMAN

4 rounds, circuit style with  1 minute rest between rounds

Rd #1 30 raisers

Rd#2 25 raisers

Rd # 3 20 raisers

Rd#4 15 raisers

TIMER:

Raiser Shuttle run – each group will take a turn at transporting a stack of raisers from one end of the gym and back as fast as possible (the “Timer”).

MOVEMENTS:

  • Wall Ball
  • Box Jumps
  • TRX Atomic Push-ups
  • KB Swings
  • KB High Pulls

While one group acts as the Timer the others will be performing the movements as a circuit for as long as it takes the group acting as the timer to transport the raisers.

 

ROD 111914

Thursday, November 19, 2014

 

Let’s start each training session today with a moment of silence!

On Wednesday evening we lost a workout partner and friend.

Will Lepro

Will

 

 

 

 

 

 

Prep-work

3 Rounds

  • 40 Mountain Climbers
  • 20 Jumping Jacks
  • 10 Squats

 

ROD

16 Minute Partner AMRAP (Same Reps per Individual)

1 Deadlift

2 Box Jumps

3 Wallballs (30/20)

 

Round 2 (2,4,6)

Round 3 (3,6,9)…etc

 

CORE

3rds of 20/10

Archers Band

ROD 111814

Tuesday, November 18, 2014

 

EMOM Prep-work -6 rds

1 minute Jump Rope

Then perform the following the remaining time is rest

  • 10 Switches (Lunge jumps)
  • 15 Sit-ups

 

ROD

10 – 2 minutes rds, 1 minute rest between rds

Let’s go  FULL SPEEEED

Sprints to the end of the parking lot/block (North can also include 10 cal Airdyne Sprints)

Then on odd rds perform

  • 5 Burpees
  • 10 Squat Jumps
  • 15 Sit-outs
  • Max Thrusters (75/45 or >) DB, KB,BB

Even rds perform

  • 3 pull-ups
  • 6 Push-ups
  • 9 Mtn Climbers (r&l=1)
  • Max Pank Hold

 

ROD 111514

Saturday, November 15, 2014

 

ROD

11-1  reps – 30 minute Cap – complete one exercise before moving on

Back Squats (135/85or >)

Push Press (105/65 or >) DB or BB

Pull-ups

 

Endrance 100

*1 Round AFAP

 

40 Box Jumps

Sprint 115/1st SB

30 Slam Balls (20/15)

Sprint 115/1st SB

20 Slam Ball Sumo  Jump Squats* (20/15)

Sprint 115/1st SB

10 Burpees

 

CORE

2 minutes max sit-ups, post reps.

 

ROD

 

 

ROD 111114

Tuesday, November 11, 2014

 

 Prep-work (2 Rounds)

  • 50 Mountain Climbers
  • 40 Toe Taps (left handto right toe, right hand to left toe)
  • 30 Jumping Jacks
  • 20 Squats

 

ROD For Time

 

20 KB Thrusters (16kg/12kg)

40 Wallballs (16/12)

25  Sit-ups

 

15 Thrusters

30 Wallballs

25 Sit-ups

 

10 Thrusters

20 Wallballs

25  Sit-ups

 

5 Thrusters

10 Wallballs

25  Sit-ups

 

If you have time, test your LOOPER

ROD 111014

ROD

Monday, 10Nov14

 

 Super Nova 

This is a circuit style ROD. This is a 30 second work / 15 second recovery for 6 solid rounds with a 1 minute rest every 2 rounds. Use challenging weights when performing these movements

  1. Un-leveled Assisted Single leg Squat (bb load 65 W / 85 M)
  2. Double DB High Swing
  3. See Saw KB Overhead Presses
  4. Deep Reclines
  5. Half Kneeling Band Chops (thin band)
  6. Dynamax Alternating Front Facing Wall Rotary Toss

* Movement 1: place 2 45 # plates stacked on ground. With a loaded barbell place the working leg on the plates while the non-working leg is on the ground. The non-working leg is just there for balance and stability control. Squat single leg, placing 85-90% of the weight on the working leg.
**Movement 2: is performed with db’s at sides. Begin to swing the db’s as you would a kb outside the legs. Swing the db’s above head level.
*** Movement 5: Place band on pull-up bar. Half kneel with leg closest to the rig at 90 degrees. Grab band with both hands (pronated grip) at challenging level and pull down across the body keeping the upper body tall and rigid.

_______________________________________________________

ROD 110814

Saturday, November 8, 2014

 

ROD

 

Dyna-MIGHT II

20 minute AMRAP

15 Thrusters

10 Push-ups (both hands on the Dyna-max)

5 Squats

* perform all the movemnets holding 16,12, or 10 lb dyna-max ball.  Thrusters are single arm, switch sides each round.

 

ENDURANCE

Endurance: 3 Rounds

Run – 202/Stop sign

Each Run Starts with a Farmers Carry  to 115 /1 st speed bump drop weights, run then pick them up on the return (80/50 or > total weight)

Rest 1 minute

 

CORE 4 rounds

  • 30 Second Hollow Out
  • 30 Russian Twists (l+r=2)

ROD 110614

Thursday, November 6, 2014

 

 

Thursday’s  Routine

15/15 work/rest x 10 minutes each set

  • Skips
  • DB Thrusters

======================================

  • Swings
  • Burpees

GO HEAVY ON THE THRUSTERS & SWINGS

 

CORE

3 Rounds

  • 15 Weighted Sit-ups
  • 15 Plank w/ SB Pass through
  • 15 Toe Touches

ROD 110414

Tuesday, November 4, 2014

 

Strength & Conditioning
This is a 25 second work/ 10 recovery for 5 rounds with a 1 minute rest period between each round.

  • Deadlifts (BB or KB)
  •  Mountain Climber Sprints
  • Dumbbell Lunges
  • Jumping Jack Sprints
  • Dumbbell Push Presses
  • Suicide/Airdyne Sprints

 

Endurance  

Run The Loop  AFAP (post time)

* North will start at Oakland Ave and return up Davis Ave

 

 

 

ROD 110114

Saturday, November 1, 2014

 

 

 

ROD

3 Rounds

2-Minute intervals

  • 20 Box Jumps

Remaining Time: Half Burpees

  • 20 Overhead Lunges (45/25)

Remaining Time Jump Rope

  • 20 Slam Balls (20/15)

Remaining Time: Sit-ups

  • Rest 2 minutes

 

Core

3 Rounds

20 Long Sit-ups

30 Russian Twists

40 Hallow Out Flutter Kicks