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 041415

ROD

Tuesday, 14Apr15

 

Strength Gainer

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

  • Atlas Stone Dead-lifts
  • Sandbag Rotational Lunges
  • Burpee to Sitout (l+r)
  • Barbell Clean and Press
  • Chin-ups
  • Wall ball

** On the atlas stone deads, chalk hands squat deep and grab a heavier than normal stone and stand, squeeze glutes and place back down. 
** Chin-ups are to be done on rig and if cannot be performed use a box to jump up ,elbows bent and descending slowly only to repeat. 

ROD 040415

ROD

Saturday, 04Apr15

 

Body-weight Mobility

 

45 Max effort and 15 seconds rest. 2 rounds of the following 8 exercises: No Rest

  1. Low Jumping Jacks
  2. Plank Climbers (alternating lead arm)
  3. Single-arm overhead deep squat (right)
  4. Single-arm overhead deep squat  (left)
  5. Groiners
  6. Sit-ups to Reverse Crunch /Kip
  7. Judo Push-ups
  8. Alternating Crab Reaches

1 minute rest & then:

2 rounds of 8 cycles of 20 seconds MAX effort and 10 seconds rest of the following:

  1. Dynamic Squats x 2 sets
  2. Mountain Climbers x 2 sets
  3. Evil Jumps x 2 sets
  4. Burpees x 2 set

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ROD 040115

ROD

Wednesday, 01Apr15

 

 

 

No Workouts or Classes are scheduled for today….

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

APRIL FOOLS!!!!!!! Ha Ha

 Strength 

4 Rounds

  • 1 Minute Max Reps KB Front Squats

Recover 30 seconds

  • 1 Minute Max Reps Barbell Deadlifts (at least 70% of body-weight)

Recover 30 seconds

  • 1 Minute Max Reps BB/DB Hang Clean to Split Jerk

Recover 30 seconds

  • 1 Minute Max Reps KB Floor Presses

Recover 30 seconds

 

Core Finisher = 20 seconds work / 5 seconds rest for 5 rounds

  • Alt. MB V-ups
  • Reverse Crunch w/ knee kip (hands on head)

 

Keep a steady pace and reps consistent throughout the rounds. Go as heavy as your strength will allow. Push Yourself, that is why you have a 30 second recovery period between lifts. The only way to get stronger is to lift heavier, so challenge yourself to a new personal best

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ROD 033115

ROD

Tuesday, 31Mar15

 

Throw Back Tuesday (Last Year)

Mad-Dash

15 seconds work /15 seconds rest for 7 rounds at each station ~ 45 second rest between stations. All weights should be heavier than normal.

  • Judo Push-Ups
  • DB Alternating Waiters Lunges
  • KB H2H Swing
  • Wall Ball against the Rig’s Top Bar
  • Reclines
  • Suicide Sprints on Turf

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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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