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
3 Rounds for time:
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)
20 KB swings
30 KB Goblet squats (same weight as swings)
Post time to comments!
This is a 20 second work / 10 second recovery with a 30 second rest/transition for 8 rounds at each movement.
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.
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.
15 seconds work /15 seconds rest for 7 rounds at each station ~ 30 second transition between stations. All weights should be heavier than normal.
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.
rest 2 minutes
Get As Many Rounds As Possible in 12 minutes of:
Post rounds completed to comments!
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.
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.
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…
On the Even minute switch between performing…
Crazy Eights (posted on 062210)
8 reps of each, 8 rounds, for time… or 25 mins
Losers make promises they often break. Winners make commitments they always keep ~ Denis Waitley
This is a 40 second work / 20 second recovery for 4 rounds with a minute rest in between
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