ROD 032415

ROD 

Tuesday, 24Mar15

 

Tabata Tuesday

This is a 20 second work / 10 second recovery for 6 rounds at each station.

  • KB Swings / DB Goblet Squats

1 Minute Rest

  • KB High Pulls / DB Push Press

1 Minute Rest

  • KB Floor Presses w/ Hip Extended/ Dbl DB Sit-up/Get up

1 Minute Rest

  • Single KB Pull Over / DB Renegade Rows

** On the single kb pullover, lie on the ground face up (supine) w/kb over chest and gripped around the bell, arms slightly bent, slowly lower the bell overhead towards the ground. When the bell is almost touching explode the arms back to over the chest.

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ROD 032015

ROD

Friday, 20Mar15

 

Evil Ladder

For time or 25 minutes.

  • 10 DB Thrusters
  • 1 Box Jump
  • 5 Jump Back Ball Slams
  • 9 DB Thrusters
  • 2 Box Jumps
  • 5 Jump Back Ball Slams
  • 8 DB Thrusters
  • 3 Box Jumps
  • 5 Jump Back Ball Slams
  • 7 DB Thrusters
  • 4 Box Jumps
  • 5 Jump Back Ball Slams
  • 6 DB Thrusters
  • 5 Box Jumps
  • 5 Jump Back Ball Slams
  • 5 DB Thrusters
  • 6 Box Jumps
  • 5 Jump Back Ball Slams
  • 4 DB Thrusters
  • 7 Box Jumps
  • 5 Jump Back Ball Slams
  • 3 DB Thrusters
  • 8 Box Jumps
  • 5 Jump Back Ball Slams
  • 2 DB Thrusters
  • 9 Box Jumps
  • 5 Jump Back Ball Slams
  • 1 DB Thruster
  • 10 Box Jumps
  • 5 Jump Back Ball Slams.

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ROD 031815

ROD

Wednesday, 18Mar15

 

The Day After

This is a 35 second work / 20 second recovery for 4 rounds with a 1 minute rest in between.

  • Bulgarian DB Squats (switch@rounds)
  • Single Leg KB Dead-lifts (switch@rounds)
  • Battling Ropes
  • Dbl KB Military Presses
  • Pull-ups / Hanging Scapulae Pull-ups
  • Dynamax Knee-Knee-Dbl Knee Wall Toss

**The scapulae pull-ups are intended for those members that cannot perform a full or partial pull-up. Try not to let go of the bar during the time allotted for this exercise. 

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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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ROD 030515

ROD

Thursday, 05Mar15

 

Double Trouble

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Kettlebell Work

  • Double KB Bent Over Row
  • Double KB Swings

Body-weight Work

  • Burpees
  • Sit-outs

Dumbbell Work

  • DB Goblet Squats (heavy)
  • DB Push Press (heavy)

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ROD 030315

ROD

Tuesday, 03Mar15

 

Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Contralateral Toe Touches
  • Sit-outs / Bicycle Crunches
  • Skaters w/Toe Touches / Groiners
  • Air Squats / Evil Jumps

** Crab w Alt contralateral toe touches are performed in a crab position and the right hand touches the toe of the left raised foot

ROD 022615

ROD

Thursday, 26Feb15

 

Pyramid

For Time:

  • 16 KB Swings
  • 14 DB RDL’s to High-Pull
  • 12 MB Jump Squats
  • 10 Burpees
  •   8 KB Figure 8 to Hold
  •   6 DB Thrusters
  •   4 MB Push-ups
  •   6 DB Thrusters
  •   8 KB Figure 8 to a Hold
  • 10 Burpees
  • 12 MB Jump Squats
  • 14 DB RDL’s to High-Pull
  • 16 KB Swings

Repeat pyramid 3x’s

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ROD 022515

ROD 

Wednesday, 25Feb15

 

OTH Ladder

This is a group exercise ladder. There will be 7 exercises at a minute each in the first round, than 6 minutes in the second round and so on… Pace yourself throughout the minute is key to success.

7 minutes @ 1 minute each exercise of:

  • KB Racked Front Squats (r)
  • KB Racked Rear Lunges (r)
  • Mtn. Climbers
  • KB Rows (r)
  • DB Presses
  • Push-ups
  • Reverse Crunch w/Kip

1 minute rest… 6 minutes of:

  • KB Racked Front Squats (l)
  • KB Racked Rear Lunges (l)
  • Mtn Climbers
  • KB Rows (l)
  • DB Presses
  • Reverse Crunch w/Kip

1 minute rest… 5 minutes of:

  • KB Front Squats (r)
  • Mtn Climbers
  • KB Rows (r)
  • DB Presses
  • Frog Push-ups

1 minute rest… 4 Minutes of:

  • KB Front Squats(l)
  • Mtn. Climbers
  • KB Rows (l)
  • Burpees

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ROD 022315

ROD

Monday, 23Feb15

 

No BS BWStrength

This is a 40 second work 15 second recovery for 4 rounds with a 1 minute break in between

  • Rapid Air Squats on Dynamax (as fast as you can tapping the ball each time)
  • Dive Bombers (Touch toes/switch@rounds)
  • Push-ups (Scap for those who can’t)
  • Pull-ups (Scap for those who can’t)
  • Mountain Climbers
  • Wall Handstand Push-ups (hold for those who can’t)

* Make sure on the dive bombers you bend more at the knee than the waist.
** On either the push-ups or pull-ups or handstands, do not stop or collapse on your knees. Hold the position. If you do let go or collapse get back on it.

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ROD 022115

ROD

Saturday, 21Feb15

 

Cabin Fever

This is a 30 second work / 20 second recovery for 6 rounds with a 1 minute rest every 2 rounds.

  • Bulgarian KB Squats (switch@rounds)
  • DB Clean Box Jumps
  • Kneeling Battling Ropes
  • Reclines
  • Barbell Military Presses

* KB’s can be held at sides or to increase difficulty, hold in the rack position, ensuring an upright posture during squat.
** DB clean to box jump: Jump onto the box as you clean the db’s.