ROD 050715

ROD

Thursday, 07May15

 

Bar None

This is a 40 second work /20 second recovery with a minutes rest between

  • Barbell Dead-lifts
  • Dbl DB Bent Over Rows
  • Barbell Jefferson Squats (switch@rounds)
  • DB See Saw Press
  • Barbell High Pulls
  • Dbl DB Anterior Reaches to a Curl

***The Jefferson squat shall be performed with the person straddling over the middle of the bar. Now grab the bar with a switch grip. If the right hand is grasping the front of the bar then the right foot should point forward, while the left foot points slightly outward. Make sure your chest is tall & the knees do not cave in during the movement, switch the grip and foot position at rounds.

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ROD 042915

ROD

Wednesday, 29Apr15

 

Drop Down Moves

This is a 25 second work / 10 second recovery for 5 rounds at each circuit with a 1:30 rest in between circuits

Circuit A… 5 rounds Non-Stop

  • Dbl KB Push Presses
  • Single KB Push Press (r)
  • Single KB Push Press (l)
  • Goblet Squats

Rest 1:30

Circuit B… 5 rounds Non-Stop

  • Dbl KB Rows
  • Single KB Row (r)
  • Single KB Row (l)
  • Figure 8 to a Hold

Maintain the same weight that you use for the double KB for the single KB movement. You are pre-exhausting the shoulders during the dbl movement and then continuing strengthening by isolating each side. This will increase strength gains. Shoot for 8-10 reps during the 25 second work. If you can get 12-14 reps it’s too light – if you get only 4-6 reps it’s too heavy. Choose the weight wisely.

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ROD 042515

ROD

Saturday, 25Apr15

 

NLP Challenge

7 rounds for time:

  • Sprint (don’t run) to 85 Indy
  •   7 Two Jack Burpees
  • 14 DB Thrusters
  • 21 Dynamax Floor to Overhead Squat Jumps

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ROD 042115

Tuesday, 21Apr15

Meglo-Tuesday

We continue our run week with this…. The Sit-outs will be a l+r=1 count

three Rounds for time:

Run South – 115 IL/North- 2nd speed bump
60 KB Swings
30 Push-ups
20 Sit-outs
Run
50 KB Swings
25 Push-ups
15 Sit-outs
Run
40 KB Swings
20 Push-ups
10 Sit-outs

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ROD 031915

ROD

Thursday, 19March15

 

Barbell Madness Complex

This is a 45 second work / 15 second recovery for 4 rounds with 1 minute rest in between.

  • Barbell Front Squats
  • Behind the Neck Barbell Rear Cross Lunge (switch@rounds)
  • Barbell Overhead Presses
  • Barbell Bent Over Rows
  • Barbell Push-ups
  • Barbell Roll-outs

**Don’t let go of the bar during the round

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ROD 031115

ROD

Wednesday, 11Mar15

 

 Speed Demon

This is a 35 second work / 10 second recovery for 5 rounds with a 1 minute rest in between. You must run, not walk, to each station as you have only 10 seconds for the transaction. This is a high level intensity ROD that needs your undivided attention. Bring your “A” game for this one.

  • 3 KB Swing w/Walkout
  • DB Push Press
  • Battling Ropes
  • Band Swimmers
  • 10 Sprint High Knees to a Burpee
  • Dynamax Alternating Side Wall Tosses

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ROD 010715

ROD

Wednesday, 07Jan15

 

4 rounds of 40 seconds work/ 20 seconds rest.

One minute rest between rounds.

  • DB Hang Squat Cleans
  • Mtn. Climbers
  • DB Push Press
  • Reclines
  • Plank Climbers
  • Sled sprints/Airdyne sprints

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ROD 122714

Saturday, December 27, 2014

 

AMRAP Saturday

 

AMRAP I for 10 mins

  • 10 KB swings
  • 20 V-ups
  • 30 Split jumps (r+l=2)
  • 40 Mtn Climbers (r+l=2)

rest 90 seconds, then…..

AMRAP II for 10 mins

  • 7 Squat Thrusts
  • 14 Pushups
  • 28 Bodyweight squats
  • 100m run (85/1st speed bump)

ROD 122314

Tuesday, December 23, 2014

 

Ladder Later

 

Get through this ladder as fast as possible! No Rest

1 KB Clean & Push Press (r)
1 KB Clean & Push Press (l)
1 KB Swing
20 Mtn. Climbers (r+l=1)
2 KB Cleans & Push Presses (r)
2 KB Cleans & Push Presses (l)
2 KB Swings
20 Mtn. Climbers

22 minute limit. 

 

ROD 122214

ROD

Monday, 22Dec14

 

Compound Monday

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.

  • DB Thrusters
  • DB Renegade Rows
  • Plank Jack Push-ups
  • KB Suitcase Dead-lift Jumps
  • Dynamax Sit-up to Roll Back Reverse Crunch/knee kip
  • Ball Slam Jacks

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