ROD 013115

ROD

Saturday, 31Jan15

 

AMRAP

12 minutes of:

  • 20 KB Swings
  • 15 Goblet Squats
  • 10 Burpees

Rest 1:30 minutes then…

12 Minutes of: Use stripped barbell

  • 20 Barbell Bent Over Rows
  • 15 Barbell Hang Clean to Press
  • 10 Barbell Over Chest/Head Sit-ups

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ROD 013015

ROD

Friday, 30Jan15

 

Fury

35 seconds work /15 seconds recovery for 4 rounds with a minute in between each round

  • DB Swings
  • DB Thrusters
  • Mountain Climbers
  • DB Renegade Rows w/ Push-up
  • DB 3 way Punches (lite db)
  • Air-Dyne Sprints (15 sec sprint  to 5 rest to 15 sec sprint)

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ROD 012915

ROD

Thursday, 29Jan15

 

Swamped

30 seconds work / 20 seconds of rest for 6 rounds of the following:

  • KB Dead Alternating Dip and Switch
  • KB High Pulls
  • KB Seated See Saw presses
  • KB H2H Swings
  • KB Tactical Lunges

Every 2 rounds a 1 minute rest.

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ROD 012815

ROD

Wednesday, 28Jan15

 

EMOM

For 20 minutes of:

Odd Minutes

  • 5 Barbell Hang Clean-Squat & Press
  • 5 Burpees

Even Minutes

  • 4 Box Jumps
  • 5 Judo Push-ups
  • 6 Mtn. Climbers (r+l=1)

ROD 012415

ROD

Saturday, 24Jan15

 

***Please bring with you a change of sneakers. We want to keep the training floor dry for your safety. Please Comply. 

 

Sasquatch 

21, 18, 15, 12, 9, 6, 3 reps for time of

  • Barbell Bent Over Rows / TRX Reclines
  • KB Swings
  • Push-ups
  • Wall Ball
  • AirDyne Sprints for 20 seconds

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ROD 012315

ROD

Friday, 23Jan15

 

Here come the Triplets

6 minutes at each triplet doing 40 second intervals continuously. Go from one movement to the next without stopping.

Take 1:00 rest between each triplet.

  • KB Swings /Evil Jumps/ Frog Push-ups    40-40-40 x 3 = 6 min
  • KB Clean L / Sit-outs / KB Clean R     40-40-40 x 3 = 6min
  • Reclines / Ball Slams/ Super Band Spreaders     40-40-40 x 3 = 6 min
  • DB Hi-Pull / DB Hang Snatches / Reverse Crunch Knee Kip   40-40-40 x 3 = 6 min

Band Spreaders – Take a superband step on one end with feet at shoulder width. On the other end grab band at shoulder width with arms extended forward. Stretch the band out and in for the allotted time while keeping the arms out front.

 

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ROD 011915

ROD

Monday, 19Jan15

 

Power Monday

This is a 40 second work / 20 second recovery for 4 rounds with a 1 minute rest every 2 rounds

  • Goblet Squat & Push
  • Barbell Power Cleans
  • Atlas Stone Alternating Shouldering
  • Barbell Reclines
  • Walkout to a Plank Climber to a Walk-back & Jump
  • AirDyne Bike Sprints

*** The goblet squat will be performed with holding the kb at chest height, lower yourself into a squat and then push the kb away from your chest.

***On the AirDynes, if you are a beginner, sprint aggressively for 15 seconds pause for 10 seconds and sprint for the remaining time.

*** On the walkouts, place hands on the ground in a bent position, walkout go into a plank climber and walk back up to the bent over position, repeat. Do not take the hands off the floor.

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ROD 011615

ROD

Friday, 16Jan15

 

4 Round Pound

First Round

  • BB Deadlifts x 60 seconds
  • KB Swings x 60 seconds
  • Burpees x 60 seconds
  • DB Hang Squat Cleans Thrusters x 60 seconds
  • Combo Dynamax O/H Toss /Reverse Crunch w Knee Kip x 60 seconds
  • Rope Jumps x 60 seconds

In rounds 2-3-4 all above movements will be done at 50 sec, 40 sec, 30 sec… respectively. There will be a 1 minute rest in between rounds.

ROD 011015

ROD

Saturday, 10Jan15

 

Slammin Saturday

20 seconds work/10 seconds recovery for 7 rounds staying at each couplet! Take 40 second rest between couplets.

  • DB Swings/ DB Hang Squat Clean Thrusters
  • Horizontal Reclines/ Dynamax Jack Ball Slam
  • Sandbag Rotational Rear Lunges/ DB Anterior Reach w/ Overhead Press

Finisher: 15 seconds work / 5 seconds recovery alternating for 12 rounds

  • Frog Push-ups
  • Sit-outs

Dynamax Jack Slams = Using a 6-10 lb Dynamax ball overhead,  jump back and forth – touch ball to ground in a squat and back to overhead position – repeatedly  DO NOT LET GO OF THE BALL.

 

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ROD 010915

ROD

Friday, 09Jan15

 

Ant-ney

This is a 35 second work / 15 second recovery for 5 rounds with a 1 minute between.

  • KB Walking Lunges
  • Sit-outs
  • Suspension Push-ups (use the rings, TRX and XL to perform)
  • Box Jumps
  • Tire Hammer Strikes
  • Wall Ball

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    nyny

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