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

____________________________________________________

ROD 122014

Saturday, December 20, 2014

 

ROD:

3 Rounds

11 Unbroken Kettlebell  Goblet Squat Cleans (24K/16K)

11 Unbroken Box Jump Burpees

 * perform 11 push-ups each time you break reps

 

Strength Challenge

With a running clock complete 5 thrusters every minute. Adding weight every 5 minutes

From 0:00-5:00 use DB’s (35/20)

From 5:00-10:00 use DB’s (45/25)

From 10:00-15:00 use  DB’s  (50/30)

 

Endurance:

4 Rounds

200M Run with a Dynamax ball…enjoy that

*South to 115 and back

*North to first speed bump and back

ROD 121814

Thursday, December 18, 2014

 

Hyped-Up Tabata

20 seconds work/10 seconds rest for 6 rounds at each couplet! Take one minute rest between couplets.

  1. Kettlebell swings/Power Rope
  2. Kettlebell thrusters/Jumping pull ups
  3. Burpees/Slam Ball
  4. Mountain climbers/Kettlebell high pulls

ROD 121514

Tuesday, December 15, 2014

 

Timed Pyrimad

  • 30/20
  • 40/20
  • 50/10
  • 40/20
  • 30/20

Take  1 minute rest between rounds

  • Reclines
  • Dbl KB Cleans
  • 3 way DB punches (low, med,high)
  • Plank climbers
  • log Jumps
  • Figure 8 to a hold

 

ROD 120914

Tuesday, December 9, 2014

 

 

Nor’easter Tuesday Special

15/15  work/rest x 12 minutes each triplet (24 cycles)

  • DB Hang Squat Cleans
  • Half burpees
  • Sit-ups

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

  • Swings
  • Wall Ball
  • Flutter kicks

ROD 120414

Thursday, December 4, 2014

 

ROD

5 rds

  • 12 Dbl KB Front rack step ups (16/12kg)
  • 12 Dbl KB Push Press (16/12KG)
  • 12 Burpee over box jumps

 

CORE

4 rds

1 minute elbow plank

25 Reverse Crunch w/knee kip

ROD 120114

Tuesday, December 2, 2014

 

PREP WORK 

3 Rounds

-20 Second Handstand Hold

-3 Burpees

-20 Second Squat Hold

– 3 Burpees

-20 Second Chin Over the Bar Hold

-3 Burpees

*Coach will start the 20 sec clock.

 

ROD

FILTHY  50 Tuesday

for time:

50 Box jumps

50 Jumping pull-ups

50 Kettlebell swings

50 KB Goblet squats

50 Mtn Climbers r+l=1

50 DB Push press

50 KB Rows 25r/25l

50 Wallballs

50 Burpees

50 Slamball

ROD 112914

Saturday, November 29, 2014

 

Prep-work

7-11 Ladder of Back squats or Dbl KB Front squats

between reps perform 20 split jumps

Two Minute Torture

This is a MONSTER

On the 2 minute mark for 20 minutes, do…

  •   5 Burpees
  • 10 Kettlebell snatches 5/r-5/l or 10 Snatch Pulls
  • 15 Mountain climbers ( two legs = 1 rep)
  • 20 Kettlebell swings

PUSH YOURSELF to get through each round as quickly as possible! 

Finisher

15/5 for 10 cycles

  • Wall Ball
  • Slam Ball

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