ROD 062315

ROD

Tuesday, 23Jun15

 

Tabata Body-weight

This is a 20 second work /10 second recovery of rapid high intensity cardio for 8 rounds alternating at each exercise (16 cycles)

  • Air Squats on Dynamax / Alternating Single Leg Jump-offs on Box or Steppers

1 minute rest

  • Push-ups w/ Alternating Toe Taps / V-Ups

1 minute rest

  • Pike Presses / Mountain Climbers

Remember to Push, Push, Push! You are only going to obtain excellent results if you push yourself to the maximum!

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ROD 061815

ROD

Thursday, 18Jun15

 

Throwback Triplets

3 minutes at each triplet doing 20 second intervals continuosly.  Go from one movement to the next without stopping.

Take 1:00 rest between each triplet and rotate through 2 times.

Here are the triplets:

  1. Jumping Pull ups / DB Thrusters / Slam Ball      20-20-20 x 3 = 3min
  2. KB Swings / Burpees / KB High-pulls      20-20-20 x 3 = 3min
  3. KB Clean L / KB Clean R / Mountain Climbers     20-20-20 x 3 = 3min
  4. Judo Push-ups / Walkouts / Alt V-ups      20-20-20 x 3 = 3min

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R0D 060415

TBT

 

ROD FROM Tuesday, 15Feb11

R

Tuesday Thrasher

  • 30/25
  • 30/20
  • 25/15
  • 20/10

Movements:

  • Jumping Pullups
  • Kneeling slam ball
  • DB Thrusters
  • Box jumps
  • Burpees
  • Kettlebell swings
  • Mountain climbers
  • High Knees

ROD 060315

Wednesday, 03Jun15

... National Running Day! According to the National Running Day website

3 Rounds …

  • 25 Split leg sit-ups
  • 50 Mtn climbers
  • 25 KB Highpulls
  • 50 Squat thrust
  • 25 DB/KB Overhead presses
  • 50 KB Rows 25r/25l

Run to second speed bump and back

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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