ROD 103014

Thursday, October 30, 2014

 

ROD

 

One Dumbbell….

40 seconds of work / 20 seconds rest / 4 rounds

  • Rows
  • Snatch
  • Goblet squats
  • Mtn Climbers
  • Farmers walk

 

 

CORE

3 Rounds

*1-Minute Plank

50 Hollow Out Flutter Kicks

*manage your time

 

ENDURANCE (if weather permits)

1 LOOP AFAP around the Loop for South

1 Loop AFAP around the block for North

*Post your time

ROD 102814

Tuesday October 27,2014

 

Prep Work

3 Rounds

  • 30 Second Squat Hold
  • 30 Second Handstand Hold (toes and nose to the wall)
  • 30 Second Chin Over the bar (palms facing you)

 

ROD

20 seconds work/20 seconds rest for 6 rounds non-stop

  • Single hand KB high pull
  • T-Stab Push-up
  • Battle Rope
  • Box Jumps
  • Bear Crawls

 

Mini Met-Con

20/10  8 rounds, alternating between the following 2 movements.

  • KB Swings
  • Sit-ups

ROD 102514

Saturday October 25, 2014

 

Prep Work

8 rds

  • Run  (South -115 / North- 1st speed bump)
  • Duck Walk Across gym
  • 10 Push-ups
  • Crab Walk Back


ROD

AMRAP Saturday

9 Minutes

  • 9 Thrusters (25/15)
  • 9 KB Swings

Rest 2 minutes (increase your weight)

6 minute

  • 6 Thrusters (30/20)
  • 6 Sit-outs

Rest 2 minutes (increase your weight)

3 minutes

  • 3 Thrusters (40/25)
  • 3 Burpees

* Coaches will ensure everyone stays true to the recommended weight

ROD 102314

Thursday, October 23, 2014

 

Prep Work

South – Run to end of Loop

North – Run to stop sign

  • 25 Walking lunges before the run
  • 25 Squats at the end of the Loop / at the stop sign
  • 25 Burpees end of the run

 * I know it’s getting chilly outside but in a month this will feel like summer

* If it’s raining outside complete 2  of each movement

 

ROD

Four rounds of: 30/10, 1 min rest after  2 rds

then 20/10 for 4 rounds NON-Stop

  • DB/BB Thrusters
  •  Push ups
  •  KB swings (alt. r/l)
  •  Walk Outs
  •  Ropes/Airdyne sprints (feet on Pegs)
  •  Box jumps

 

CORE

4 Rounds

  • 15 Weighted Sit-ups
  • 30 Russian Twists
  • 1-Minute Plank

* Monitor your own time

ROD 102114

Tuesday, October 20, 2014

 

Prep-Work:

-30 seconds at each movement, rest 1 minute

-20 seconds at each movement, rest 45 seconds

-10 seconds at each movement

  • Sit-outs
  • Star Jumps
  • High Knees

 

ROD:

3 Rounds

Minute 1: 21 Push-ups

Minute 2: Max Reps Wallball

Minute 3: 21 Kettlebell Swings (24K/16K)

Minute 4: Sprint 115 and back/Airdyne sprints

Minute 5: 21 Air Squats

Minute 6: Max Squat Thrust (No Push-up)

Rest 2 minutes

* the clock doesn’t reset or stop between exercises… On the Sprint do that exactly SPRINT. On the sound of the clockeach athlete must move to the next station IMMEDIATELY.

 

CORE:

100 sit-ups any style

ROD 101814

Saturday, October 18, 2014

 

ROD

15 Minute AMRAP

7 BB/DB/KB Thrusters (select a challenging weight)

10M BP Overhead Walking Lunge (35/25)

7 Hanging Knee Raises

10M BP Overhead Walking Lunge (35/25)

 

Endurance

10 minute AMRAP

  • 30-Second Goblet Squat (24kg/16kg)
  • 200M Run (South to 115 / North to first speed bump)

 

CORE

6 Rounds

  • 30 Second Hollow Out
  • 30 Second Plank

 

ROD 101614

Thursday, October 16 , 2014

 

Prep Work

3 Rounds of

1-Minute Jump Rope

Lunge length of gym & back

1 Lateral Wall Walk

 

BIG ROD TIME

  • Seated Pull-ups
  • KB Racked step up
  • Spiderman Push ups
  • Diagonal Bicycles
  • Sandbag Clean & Squat
  • Dumbbell Push Press
  • Jump rope

round 1: 30 /30
round 2: 30/25
round 3: 30/20
round 4: 30/10

Rest 1 minute between rounds

____________________________________________________

 

ROD 101414

Tuesday, October 14, 2014

 

Tabata Strength ROD (24 min)

6 rounds of 20/10 at each exercise

Complete 6 cycles of each exercise before moving onto the next.

Take 1 minute rest between rounds.

Go full blast on every round, keeping the reps consistent throughout.

  • Box jumps (jump on &  jump off)
  • DB Snatch (alt r/l)
  • Ropes
  • Jumping pull-ups
  • Russian Twist
  • Kettlebell Swings

 

EMOM of Joy for 10 minutes

9 Wallballs (12/10) +

6 Push-ups

ROD 101114

Saturday, October 11, 2014

 

Prep-Work (10 min CAP)

3 Rounds

3 Wall Walks

5 Pull-Ups

15 Power  Jacks

 

“Fight Gone Bad”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises and neither do YOU.

This is a five-minute round from which a one-minute break is allowed before repeating again for 3 rounds.

  • Sumo Dead-lift High-Pull
  • Push-press
  • Box Jumps
  • Burpees
  • Wall-ball

 

CORE

3 Rounds

25 Long Sit-ups

50 Hollow Out Flutter Kicks

 

ROD 100914

Thursday, October 9, 2014

 

Prep-Work

10 seconds High Knee Sprints

5 second rest – on the ground lying facedown (drop to the ground as if doing a burpee)

*perform for 16 cycles – total 4 minutes

 

ROD

Three- 6 minute Rds (1 minute rest between rds) – 21 minutes

  • 10 Overhead Walking Lunge with Plate (45/25)
  • 20 Plate Squats (45/25) – Held at Chest
  • 30 Reclines
  • 40 Jumping Jacks
  • 3 Rope climbs

 

Mini-Metcon 

20/10 Non-stop 2 rds (complete each exercise 2X, then move on) – 5 minutes

  • Hand Release Clapping Push-ups
  • Sit-outs
  • Lunge Jumps
  • Plank Climbers
  • Umpas