ROD 042214


Tuesday, 22Apr14

This week we are focused on moving quickly between movements. Move with a purpose!

EMOM For 22 Minutes c0mplete the following

  •  3 DB Thrusters (25/35)
  •  5 Burpees
  • 7 Renegade Rows

MOVE quickly from one exercise to the other…. do not waste time between movements your REST depends on it!



ROD 041914

Saturday, 19Apr14


Fight Gone RUN

  • Wall-ball (m/20 – w/12 pound ball)
  • KB Sumo deadlift high-pull ( m/24-w/16 kg)
  • Box Jump (20″ box)
  • BB Push-press (m-95-w/65 pounds)
  • Run your ass off to 115 Industrial Loop before the 1 minute mark

In this workout you move from each of five stations after a minute. The clock will sound every minute for 5 minutes. This is a five-minute round from which a one-minute break is allowed before repeating again for 3 rounds.



ROD 041514


Tuesday, 15Apr14

Weeping Willow

For time:
Run to 125 In Loop
KB Deadlifts 25 reps
Air Squats 50 reps
DB Cuban Press 25 reps
Run to 125 In Loop
KB Deadlifts 20 reps
Air Squats 50 reps
DB Cuban Press 20
Run to 125 In Loop
KB Deadlifts 15
Air Squats 50 reps
DB Cuban Press 15
Run to 125 In Loop

If rain is in the forecast than 200 Jump rope rotations.


ROD 0041214

Saturday, 12Apr14


RUN WEEK STARTS TODAY, every ROD this week will include running as long as the weather permits.


Three rounds for time of:
Run 200 meters (first speed bump past old gym)
10 Push-ups
20 KB swings
30 KB Goblet squats (same weight as swings)
40 Sit-ups

Post time to comments!


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 040514

Saturday, 05Apr2014



Partner Challenge

Start out by jumping rope for 5 minutes.  Each time you get snagged or stop perform 5 burpees as quickly as possible.


Do the following with your partner in this order.  After completing each exercise both partners will run to the first speed bump past the old gym.

  1. 200 DB or BB Thrusters
  2. 200 Kettlebell swings
  3. 200 Dyna-max Sit-ups (partners will interlock legs and pass the dyna-max to each other between sit-ups)

Choose a challenging set of DB’s and KB and split the 200 reps evenly with your partner.

If doing this workout solo,  do half the reps but everything else remains the same.

Post time to comments

ROD 04032014

Thursday, 03April14




EMOM for 18 minutes

On the odd min -  6 Wall balls  & 3 Burpees

On the even minute – 3 Power Cleans (115/75) & 6 Push ups

On the Power cleans the recommended weight must be used, if not you must Ante-up  6 minutes (3 odd & 3 even) for a EMOM for 24 minutes. It’s time to get stronger like it or not!









ROD 040114

Tuesday, 01April14


Kettlebell Couplets

Work / rest ratio – 20/10

Work for 6 minutes at each couplet with a 1 minute rest in between each set of couplets.

  • Figure 8 to a hold
  • KB Snatch (3rds L/3rds R) newbies 2 handed overhead snatch

1 minute – active recovery (jump rope)

  • KB Goblet squats
  • Alternating KB swings

1 minute – active recovery (jump rope)

  • KB Thrusters (3 rds R / 3 rds L)
  • KB high pulls

1 minute – (jump rope)

ROD 033114


Monday, 31Mar14



15 seconds work /15 seconds rest for 7 rounds at each station ~ 30 second transition between stations. All weights should be heavier than normal.

  • Judo Push-Ups
  • DB Alternating Waiters Lunges
  • Kettlebell Swing
  • Wall Ball against the Rig’s Top Bar
  • Reclines
  • Suicide Sprints on Grass



ROD 032914

Saturday, 29March14


Single Kettlebell Pyramid  Complex

Use one kettbell that works for YOU, a weight that challenges YOU and allows YOU to perform each exercise correctly.

Perform the following movements for 12 minutes. Each time you complete the complex add 1rep to the KB Swings ONLY.  Try not to put the KB down during the COMPLEX.

Post how far up the KB pyramid you climbed.

  • KB Swing  (1,2,3,4,5,6….)
  • KB arm Curl
  • Halo (r&l)
  • KB Thruster
  • Kneel-kneel Stand-Stand

rest 2 minutes

Get As Many Rounds As Possible in 12 minutes of:

  • 5 Burpees
  • 10 KB high-pulls
  • 15 Mtn. climbers
  • 20 KB swings

Post rounds completed to comments!

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