ROD 082914

Saturday, August 30, 2014

 

Saturday Beach Bootcamp

North and South facilities will be closed…..we are going outside!

Place: Midland Beach

Meeting point: Turf Soccer filed (off of Father Capandano Blvd)

Times: 8am & 9:15am

 

 

ROD 082914

ROD

Friday, 29Aug14

 

Super Sized Combos

This is a 35 second work /15 second recovery for 5 rounds with a 45 second rest in between.

  • DB Thrusters
  • DB Renegade Rows w Push-up
  • 180 Degree Ball Slams
  • 3 Mountain Climbers (r+l=1) / 2 Plank Climbers
  • Alternating DB Lunges / Alternating Hammer Curls
  • Burpee – Sit-outs Combo

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ROD 08232014

Saturday, August 23, 2014

 

AMRAP – 14 minutes

  • 7 Jack Burpees
  • 14 KB/BB SDLHP (95/65)
  • 21 KB Swings (same as above)
  • DB/KB Single Arm Carry (65/45) alt sides each rd (end of parking lot & back/first speed bump & back)

* 5 Burpee on the spot if you set the weights down during farmer’s walks!

 

ENDURANCE:

Indian Run – The Loop

*Run in a single file line , last person sprints to the front and repeat for the whole loop…STAY TOGETHER!

 

CORE:

Set up Dyna Balls from lightest to heaviest 8# SPACE 10#SPACE,12#SPACE,16# SPACE and 20#SPACE.

In a train like fashion, one person at a time performs 10 sit-ups them move to the open SPACE and performs 10 Plank next person performs 10 sit-ups ……. continue until everyone has peerformed 50 sit-ups and 50 plank climbers.

ROD 082214

ROD

Friday, 22Aug14

 

TGIF

Conditioning = 4 Rounds

  • Dynamax Ball Ascending Toss
  • Battling Rope Squat in/out
  • Inch Worn /Ankle Hops
  • In & Out Hurdles

Set up Dyna Balls from lightest to heaviest 8#, 10#,12#,16# and 25#. Have members go up the line and toss the balls in the air from a squat to stand position two times each ball.

Set up 2 ropes parallel from each other a little wider than shoulder width. Start in a squat position outside the ropes and jump forward to just inside the ropes and so on…

Inch out on hands and then pike back hopping using ankles.

Set up hurdles and the member will laterally go up and backwards through each of the hurdles.

Rest 2 minutes

Perform each movement in each triplet for 20 seconds non-stop for 8 rounds. Complete one triplet, rest for 1 minute.

Triplet #1

  • Kettlebell Clean & Press R (from floor)
  • Mountain Climbers
  • Kettlebell Clean & Press L (from floor)

Triplet #2

  • Dumbbell Hang Squat Cleans
  • Sit-outs
  • Dumbbell Lateral Lunges

Triplet #3

  • Dumbbell Crab Reaches R
  • Plank Climbers
  • Dumbbell Crab Reaches L

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ROD 08192014

Tuesday, August 19, 2014

 

Warm-up: (10 minute cap)

Med-ball Routine – x2

  • 10 MB Jack Slams
  • 10 Rotational Twists
  • 20 Alt  Side Chop (l&r)
  • 20 Alt Two-handed Rotional Toss  (r&l)
  • 10 Two handed Overhead Throws
  • 10 Upper  Body Supermans (Med-ball in hands/lower body Static)
  • 10 Lower Body Supermans  (med-ball between feet/ upper body static)
  • 20  Alt V-ups (r&l)
  • 10 Thrusters
  • 10  Squat Thrusts

 

ROD: Groups of 2 – alternating Rounds (20 minute Cap)

2 Rounds (switch order on 2nd round)

  • 8-1 Front Squats (135/95)
  • 8-1 Burpees

Rest 2 Minutes

2 Rounds (switch order on 2nd round)

  • 8-1 Push Press (95/65)
  • 8-1 Dbl Kettlebell Squat Cleans (16k/12K)

 

ENDURANCE: 4 Minute Challenge

10 seconds of High Knees followed by 5 seconds of rest for 16 cycles

(perform the HIGH knees as quickly as possible then drop to the floor and rest for 5 seconds, repeat for 16 cycles)

 

CORE:

 3 Rounds

  • 10 Band Leg Pull-ins
  • 20 Sit-ups

Rest as needed!

ROD 081514

ROD

Friday, 15Aug14

 

Five-By-Five

Complete as many rounds as possible in 22 minutes of:

  • 5 Hang Squat Cleans and Push Press (BB/DB)
  • NLPS 85 Ind Loop Run / NLPN Run to Speed Bump
  • 10 Knees to Elbows or Knees to Chest (mod)
  • 15 KB Swings

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ROD 081114

ROD

Monday, 11Aug14

 

Body Blastphemy  

60 seconds of work for each movement with a recovery of  20 seconds for 4 rounds… Non-Stop

  • Sumo Squats
  • Anterior Reaches (quickly)
  • Plank Climbers w/ Push-up
  • Lat Floor Press w/1 Second Pause
  • Pike Presses (elbows pointing back)

In order to reap the benefits of this ROD, you must maintain WORK throughout the 60 seconds. NO FLUFFING.

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ROD 080614

ROD

Wednesday, 08Aug14

 

STOP – RECOVER – PROCEED

AMRAP in 25 mins of:

  • 15 Push-ups
  • 10 Barbell Thrusters (m 85#/f 50#)
  • 15 KB Swings
  • 10 Barbell Thrusters
  • 15 Push-ups
  • 10 Barbell Thrusters
  • 15 KB Swings

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ROD 073014

ROD 

Wednesday, 30Jul14

 

Wack-a-Doo Wednesday

Circuit 1: AMRAP for 10 minutes

  •    5 Burpee + 2 Jumping Jacks
  • 10 DB Thrusters
  • 15 Ball Slam Jack (jump back and forth and slam)

             ~ 2 min rest ~

   Circuit 2: AMRAP for 10 Minutes

  •    5 DB Floor Presses (c’mon let’s go heavy)
  • 10 Side 2 Side KB Swings (2 steps r/l)
  • 15 Mountain Climbers (r+l=1)

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ROD 072614

ROD 

Saturday, 26Jul14

 

Smash-up

Set A - 30 seconds of work/ 20 seconds of rest non-stop active movement for four rounds.

  • KB Snatch Pulls
  • Sit-outs
  • Figure 8 to hold
  • Half Burpees

Rest for 1:30 before moving on to Set B

Set B – 30 seconds of work/ 20 seconds of rest non-stop active movement for four rounds

  • Dbl KB Cleans
  • Tuck Jumps
  • Dbl. KB Push Presses
  • KB Swings

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