ROD 10214

Thursday, October 2, 2014

 

Pre-ROD

3 Rounds

1-Minute Jump Rope

12 Kettlebell Swings

1- Minute Plank

 

Strength

7 Minute EMOM

5 Chest to Bar Pull-ups unassisted

or

7 Chest to bar Pull-ups assisted

 

ROD

18 Minute AMRAP

10 Wallballs (20/12)

20 Sit-ups

Run – 155 Loop / First Speed Bump

 

 

 

ROD 09302014

Tuesday, September 30, 2014

 

Warm-Up

2rds 30/30 (partner warm-up)

  • Band Bear Crawls
  • Band Laterals (r)
  • Band Laterals (l)
  • Band Broad Jumps
  • Band Sprints

*Both teamates are inside the band, one person bear crawls the other provides resistance, then switch.  Perform all the movements in a UGOIGO manner continously.

 

ROD

3 Rounds

  • 15 Thrusters
  • 15 Kettlebell Swings (24K/ 16K)

Run 600M – 202 Loop /2nd speed bump

3 Rounds

  • 9 Thrusters
  • 9 Incline Push-ups

 

Endurance

10-Minute EMOM

Even Minutes: 24 Alt. V-ups

Odd Minutes: 15 Wall ball (16/10)

ROD 092814

Sunday, September 28, 2014

 

South

Open Gym 9am -12pm

 

North

8am session

ROD 092714

Saturday , September 27, 2014

 

Pre-ROD

3 Rounds

30 Second Squat Hold

30 Second Handstand Hold

30 Second Chin Over the bar

 

ROD

Killer Conditioning

30/15 non-stop for five rounds.

  • KB high pulls
  • Wall ball
  • Battling Ropes
  • Jumping pull ups
  • Mtn Climbers

 

 

ENDURANCE

Indian Run – Distance TBD by Coach

*jog in a single file line the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line.

 

 

ROD 092514

Thursday, September 25, 2014

 

 

Pre ROD

3 Rounds

1-Minute Jump Rope

12 Jump Squats

12 Push-ups

 

ROD

3 Rounds

50 Groiners

Bear crawl length of Gym & back

40 Un-weighted Step-ups

Bear Crawl length of Gym & back

30 Slam ball

Bear crawl length of gym & back

20 Thrusters (65/45)

 

CORE

3 Rounds

1-Minute 6” Leg Raise & Hold

25 Sit-ups

 

ROD 092314

Tuesday, September 23, 2014

 

 
Pre-ROD

Minute 1: Squats

Minute 2: Push-ups

Minute 3: Squats

Minute 4: Push-ups

Score= total reps

 

LADDERAP

 

The Ladder (15 minute Cap) Climb as far as you can!

2, 4, 6…. 20

  • Wallball (20/12)
  • Slam Ball (20/15)

 The AMRAP (12 minutes)

  • 5DB Man-makers (25/15)
  • 10 Weighted Step-ups (r&l=2)

 

CORE

Minute 1: Plank

Minute 2: Sit-ups (any style)

Minute 3: Plank

Minute 4: Sit-ups (any style)

 

09182014

Thursday, September 18, 2014

 

Pre-ROD:

3 Rounds

  • 30 Second Squat Hold
  • 30 Second Handstand Hold
  • 30 Second Chin Over the bar (palms facing you)

 

ROD

60 Seconds Work / 30 Seconds Rest for 3 rounds

A) 30 Wallballs (12/16)

B) 24 Figure 8 to hold (14/20)

C) 18 BB/DKB Ground to Overhead (95/65)

D) Max Reclines

E): Rest

If you finish a movemnet  early = extra rest

If you don’t make the number , boo hoo try harder!

 

Endurance:

2 Rounds AFAP

Run to 202 Industrial Loop / Second speed bump

20 Grioners

 

ROD 091614

Tuesday, September 16, 2014

 

Tuesday Mayhem

15 seconds work/15 seconds rest for 8 minutes at each couplet. Alternate between each exercise of each couplet.

Lower body

  • Kettlebell swings
  • Goblet squats

Upper body

  • Kettlebell rows (alternating sides between sets)
  • Push ups

Core

  • Med ball shin taps
  • Med ball russian twists

ROD 091314

Saturday, September 13, 2014

 

Cluster Buster

 

Warm-up: Coaches Choice

 

ROD

3 Rounds of:

28 Kettlebell Swings (24K/20K)

7 BB/DB Hang Squat Cleans

Rest 1 minute

3 Rounds

21 Push Press

7 BB/DB Hang Squat Cleans

Rest 1 minute

3 Rounds

14 Bar Over Burpees or Burpee Over Box Jump

7 BB/DB Hang Squat Cleans

IMMEIDATELY…….NLPS Run to end of the loop – NLPN run around the block  AFAP

ROD 091114

ROD

Thursday, 11Sept14

 

4 Rounds of

40 seconds work/20 seconds rest

1:00 rest between rounds

  • Equalizer Reclines
  • KB Single Arm Cleans (switch @ rounds)
  • Battling Ropes
  • Half Burpees
  • Sandbag Rotational Lunges
  • Landmine Rotational Single Arm Presses (switch @ rounds)