ROD 032515


Wednesday, 25Mar15



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

  • Goblet Squat Pulses
  • DB Box Step-ups (switch@rounds)
  • Battling Ropes
  • Jumping Pull-ups
  • TRX Face Pulls
  • Dynamax Reverse Squat Taps

***Goblet Squat Pulses- Perform a basic squat, but instead of returning to standing, stay in the lowest part of your squat with your thighs parallel to the ground and move up and down, keeping the movement small (a few inches up or down) and fast.

*** Reverse Squat Taps- Stand with your back to the wall with feet shoulder width apart & place Dynamax Ball between the feet grabbing the ball on the sides in a squat position. Stand explosively with the ball and tap the wall overhead, over the right shoulder, squat again tap ball on ground and stand tapping ball overhead, over the left shoulder. Repeat quickly and explosively.



ROD 031115


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




ROD 030215


Monday, 02Mar15


Burn Baby Burn

This is a 30/30 second work  for 5 rounds (10 cycles) at each couplet. The name of the game is heavier than normal. C’mon peeps.

  • DB Racked Squats / Box Jumps

1 minute rest

  •  DB RDL’s / Lunge Jumps

1 minute rest

  • DB Floor Presses / Plyo Push-ups

1 minute rest

  • DB Rows / Ball Slams

1 minute rest

  • DB Overhead Presses / Dynamax Overhead Tosses


ROD 112314


Sunday, 23Nov14



Every minute on the minute for 10 minutes

  • 7 Kettlebell Swings
  • 5 DB Thrusters
  • 3 Burpees

Rest 1:30 minutes, then… for another 10 minutes

  •   6 Frog Push ups
  • 12 Split Squats (l+r=2)
  • 18 Mountain climbers (left/right = 1 rep)


ROD 110314


Monday, 03Nov14


Med Ball Madness

This is a 35 second work / 15 second recovery for 4 rounds with a 1 minute rest in between.

  • Med Ball Rapid Squat & Push
  • Med Ball Single Arm DB Rows in a Plank (switch @ rounds)
  • Med Ball (between the knees) DB RDL
  • Med Ball Single Arm Push-up/Push-offs
  • Med Ball Static Lateral Hold (l) while /DB Overhead Strict Press (r) (switch @ rounds)
  • Med Ball (between knees) Vertical Legs Toe Touches

* MB single arm plank row will be performed with the non-working arm on the med ball holding a plank while the working arm rows.
** DB RDL will be performed while med ball is placed between the knees being squeezed.
*** MB single arm push-up push-offs will be performed with hand on the MB perform the push-up and extend the arm on the MB to the max.
****MB static lateral hold while pressing will be performed while holding the MB out to the side with the non-working hand while doing DB presses with the other.
***** MB vertical toe touches will be performed with legs vertical while squeezing MB in between the knees and arms extended reaching for toes.


ROD 080414


Monday, 04Aug14


Let’s Welcome Comrade Juan & Maria Back in The States

From Russia with Love

This is a 40 second work/ 20 second recovery done in a circuit with a 1 minute rest in between the 4 rounds

  • Double KB Clean – Squat – Push-up
  • Alternating KB Stationary Lunge w/ Overhead Press
  • Box Ball Slams
  • Reclines
  • Sit-outs
  • Dynamax Wall Knee-Knee-Double Knee Toss

Box ball slams are performed on a box with the deadest med-ball (green 3K) you can find and slammed continuously & explosively against the ground. Alternating lunges w/press = as you rack 2 KB’s you lunge with the right leg the left arm presses the KB and vice versa.


ROD 071614


Wednesday, 16Jul14


Kitchen Sink

Time for this workout is 20-20-20 / 20 second at each couplets 20 seconds recovery, four rounds with 1 minute between rounds. Complete each couplet for 4 minutes (4 rds) before moving on.

  • Single Arm KB Swings R/L
  • Frog Push-ups/KB Hang Dynamic Squats (heavy)
  • Row R/L
  • Single Arm DB Push Press R/L (heavy)
  • Reclines/Slam Ball
  • Wall Ball/ Burpee

***Again we ask that you bring a towel with you. Please wipe down any piece of equipment after each use. Be considerate of others. 






ROD 040914


Wednesday, 09Apr14


Tactical Tabata

This is a 20 second work / 10 second recovery with a 30 second rest/transition for 8 rounds at each movement.

  • KB Side 2 Side Swings
  • Med Ball Squat Thrusts
  • KB Floor Presses w/Hip Extension
  • Equalizer Reclines
  • Barbell Push Presses
  • Med Ball Plyo Jumps

MB Plyo jumps are done from a squat position push the ball out as you jump forward landing in the same squat position that you started with.  Reclines on 1 Equalizer. KB presses with hips off the floor, glutes tight. 


ROD 032114


Friday, 21Mar14


Crazy Eights (posted on 062210)

8 reps of each, 8 rounds, for time… or 25 mins

  • SDHP (KB)
  • Push-ups
  • Squats
  • Sit-ups
  • Burpees
  • Push press (DB or BB)
  • Box Jumps
  • KB swings


Losers make promises they often break. Winners make commitments they always keep ~ Denis Waitley


ROD 021314

Thursday, 13Feb14


Tabata Xtreme


Tabata Style 40 second work /20 second rest, 4rds. Take 1 min rest between each round:

  • DynaMax sit-up w/ OH toss & catch
  • BarBell Thrusters 
  • DB Renagade Rows w/ push-up
  • Sledgehammer tire slams (alt r&l)
  • DB walking lunges (length of turf and back)