ROD 082410
Filed under: Bodyweight, Conditioning, Fat Burner, Heavy Day, Kettlebell, Muscle Endurance
ROD
Tuesday, 24Aug10
This is a timed routine of
- Round 1: 40 sec / 20 rest
- Round 2: 35 sec / 20 rest
- Round 3: 30 sec / 15 rest
- Round 4: 25 sec / 15 rest
- Round 5: 20 sec / 10 rest
With a 1 minute recovery in between rounds of:
- Burpees
- DB Thrusters
- Box jumps
- KB swings
- Mtn Climbers
- Jumping pull-ups
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“We are here to change. We are here to grow, develop and unfold. We are progressive beings that have infinite capacity” – Michael Beckwith
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Motivational Commercial from Versus
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ROD 082310
Filed under: Bodyweight, Couplets, Fat Burner, High Intensity Interval Training, Muscle Endurance, Power & Strength
ROD
Monday, 23Aug10
Couplets – (a pairing of two functional exercises)
30 seconds work at each exercise for 5 rounds at each station. We’ll take 1:30 rest between each station.
- Log jumps / Slam Ball Squat Cleans (25 / 30lbs)
- Sandbag Shoulder passes / Figure 8 to a hold
- KB Sumo deadlift highpulls / Reclines
- Wall Ball / Sandbag Sit ups
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Don’t go around saying the world owes you a living. The world owes you nothing. It was here first. ~Mark Twain
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ROD 082210
ROD
Sunday, 22Aug10
ResT Day
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?”Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”– Steve Jobs
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ROD 082110
Filed under: Bodyweight, Conditioning, Fat Burner, High Intensity Interval Training, Muscle Endurance, Primal
ROD
Saturday, 21Aug10
Bodyweight Training
5 rounds for time of:
- 10 Recline rows
- 10 Push-ups w/alt toe touch
- 10 Squat jumps
- 10 Burpees
- 10 yd Bear crawl foward & 10 yd crawl backward
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Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. ~World Health Organization, 1948
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ROD 082010
Filed under: Conditioning, High Intensity Interval Training, Muscle Endurance
ROD
Friday, 20Aug10
Repeat 5 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters
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Sometimes it’s necessary to go a long distance out of the way in order to come back a short distance correctly. ~Edward Albee
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This is the difference between functional training & a circus act
EMBED-Crazy Exercise Ball Trick – Watch more free videos
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ROD 081910
Filed under: Bodyweight, Conditioning, Fat Burner, Heavy Day, Kettlebell
ROD
Thursday, 19Aug10
1 Bell 1 Body
Get as many rounds as you can in 20 minutes of
- 25 Push-ups
- 20 hand to hand swings (turn the thumbs in on the back swing)
- 15 mountain climbers
- 10 kettlebell push press 5r /5l
- 5 Squat jumps
don’t forget to Post the number of completed rounds.
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NLP
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?”In the absence of clearly-defined goals, we become strangely loyal to performing daily trivia until ultimately we become enslaved by it.” -Robert Heinlein
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ROD 081810
Filed under: Conditioning, Fat Burner, Heavy Day, Muscle Endurance, Power & Strength
ROD
Wednesday, 18Aug10
This is a timed 40 second work / 20 second rest with 1 minute rest in between 4 rounds
- Ab wheel roll-outs
- Box jumps
- Push ups ( the NLP way)
- Pull ups (assited or unassisted)
- KB swings (single arm alt. each hand at every swing)
- Dips
- Static pinch grips (with elevator weight) Men(2) Women (1)
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The greatest degree of inner tranquility comes from the development of love and compassion. The more we care for the happiness of others, the greater is our own sense of well-being.
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The Women of Kettlebell Sport
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ROD 081710
Filed under: Conditioning, Couplets, High Intensity Interval Training, Kettlebell, Power & Strength
ROD
Tuesday, 17Aug10
10 minute couplets
- Single Arm Kettlebell swings L/R
- Dbl Kettlebell presses
Couplet 2
- Jumping pullups
- Burpees
Couplet 3
- Kettlebell high pull (Long Cycle swing )
- Dumbbell thrusters
Rest 1 minute between rounds
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ROD 081610
Filed under: Conditioning, Heavy Day, High Intensity Interval Training, Kettlebell, Muscle Endurance, Power & Strength, Sandbagging
ROD
Monday, 16Aug10
This is a timed routine of:
30 seconds work /30 seconds rest for 5 rounds non-stop
- Pull ups (assisted or unassisted)
- Stability ball knees to chest
- Sandbag squat cleans
- Double kettlebell shoulder press
- Sandbag sit-ups
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| “The only lifelong, reliable motivations are those that come from within, and one of the strongest of those is the joy and pride that grow from knowing that you’ve just done something as well as you can do it.” ~ Lloyd Dobens __________________________________________________ | |
Some of you have been concerned when using kettlebells that they are leaving marks on your arms. I have found a soulution for you, it is called Kettle Guard please see the link for more info…
or you can purchase, online, the Under Armour 6″ wristband at $8.99 at…
http://www.underarmour.com/shop/us/en/pid8000006-6-Wristband&cross_sell=8000004
or…
There is a cheaper alternative to the Kettle Guard, watch the video below…
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ROD 081510
ROD
Sunday, 15Aug10
REST Day
Recovery is the most important aspect of your strengthening. Enjoy your day off.