ROD 041714


Thursday, 17Apr14



3 Rounds for time:

  •   5 Barbell Hang Clean and Jerk
  • 10 Barbell Burpee Jumps (over da barbell)
  • 15 Barbell Push-ups
  • 20 Barbell Deadlifts
  • Run to 115 In Loop


ROD 0041214

Saturday, 12Apr14


RUN WEEK STARTS TODAY, every ROD this week will include running as long as the weather permits.


Three rounds for time of:
Run 200 meters (first speed bump past old gym)
10 Push-ups
20 KB swings
30 KB Goblet squats (same weight as swings)
40 Sit-ups

Post time to comments!


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 040314


Friday, 03Apr14


Dumbbell Riot

This is a 30 second work / 10 second recovery for 4 rounds with a 1 minute rest between

Use 1 set of dumbbells same weight throughout every exercise. Use a moderate weight you can manage til completion.

  • DB Renegade Rows
  • Push-ups on DB’s
  • DB Squats (db on shoulders)
  • Squat Thrusts (db in hand)
  • Lateral Lunges w/ Overhead Press
  • Mountain Climbers
  • Standing DB See Saw Presses (hip width, keep knees slightly bent to keep spine neutral)
  • Sit-ups (with single db across chest)




ROD 033114


Monday, 31Mar14



15 seconds work /15 seconds rest for 7 rounds at each station ~ 30 second transition between stations. All weights should be heavier than normal.

  • Judo Push-Ups
  • DB Alternating Waiters Lunges
  • Kettlebell Swing
  • Wall Ball against the Rig’s Top Bar
  • Reclines
  • Suicide Sprints on Grass



ROD 032914

Saturday, 29March14


Single Kettlebell Pyramid  Complex

Use one kettbell that works for YOU, a weight that challenges YOU and allows YOU to perform each exercise correctly.

Perform the following movements for 12 minutes. Each time you complete the complex add 1rep to the KB Swings ONLY.  Try not to put the KB down during the COMPLEX.

Post how far up the KB pyramid you climbed.

  • KB Swing  (1,2,3,4,5,6….)
  • KB arm Curl
  • Halo (r&l)
  • KB Thruster
  • Kneel-kneel Stand-Stand

rest 2 minutes

Get As Many Rounds As Possible in 12 minutes of:

  • 5 Burpees
  • 10 KB high-pulls
  • 15 Mtn. climbers
  • 20 KB swings

Post rounds completed to comments!

ROD 032614


Wednesday, 26Mar14


Body-Weight Wednesday

Circuit A is a 12 minute session of 20 second work / 10 second active recovery for 6 rounds at each station… then move on to next.

  • High Knees / Hover Floor
  • Spider-man Push-ups / Mtn. Climbers
  • Burpees / Split Jumps
  • Dynamic Squats / Walkouts

1:30  Minute Rest 

Circuit B is a 12 minute session of 20 second work / 10 second active recovery for 6 rounds at each station… then move on to the next.

  • Speed Air Squats / Hold at Bottom
  • Pike Push-ups / Hold at Top
  • Plank Saws / Static Alternating Side Plank
  • Sit-outs  / Static Crab



ROD 032414


Monday, 24Mar14


Twenty Minute Speed Demon

In this workout we are looking to increase your cardio output and you will need to breathe faster. You will find that even presses can become ab exercises, like this KB push press: an exhale on the push and press, and an exhale on the absorption and load. The inhalation is just a natural consequence of relaxing the tension of the exhale, so your lungs “suck” in (through back pressure) the exact amount of volume your lungs require. Everything becomes an ab exercise! So with that in mind you must perform the following movements at top speed followed by immediately going into a static plank. Find a weight that will challenge you through this technique. They can be of two different weights.  Always lift in a CONTROLLED manner, don’t let the weight control the movement.

On the rows, do not allow the weight to touch the ground. On the flip side the KB’s have to touch ground on each Clean.

On the Odd minute switch between performing…

  • KB Push Press 7/r & 7/l  & Racked Squats 7/r & 7/l

On the Even minute switch between performing…

  • KB Cleans 11/r & 11/l & KB Rows 11/r & 11/l




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 032014


Thursday, 20Mar14



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

  • Dbl KB Clean-Squat-Press
  • Frog Push-ups
  • Sandbag Rotational Lunges
  • Reclines
  • Box Jumps
  • Ball Slams




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