ROD 103114

ROD

Friday, 31Oct14

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KettleBell Fright Fest

Take 3 sizes of Kettlebells i.e., 16-14-12K to complete the following descending reps from 10-8-6-4 with all kettlebells. You will break up the reps in half for each side, i.e., H2H swings 5 r/5l, next round 4r/4l… and so on. The clock will be set for 25 minutes so try to complete all sets going from the highest rep down the ladder. Remember do 5r/5l for the 16k, 5r/5l/ for the 14k, 5r/5l for the 12k and so on…When transitioning from one side to the other, ensure proper kettlebell technique.

  • H2H Swings
  • Racked Squats
  • Forward Lunges (same side, r leg/r kb)
  • Cleans
  • Presses

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ROD 102514

Saturday October 25, 2014

 

Prep Work

8 rds

  • Run  (South -115 / North- 1st speed bump)
  • Duck Walk Across gym
  • 10 Push-ups
  • Crab Walk Back


ROD

AMRAP Saturday

9 Minutes

  • 9 Thrusters (25/15)
  • 9 KB Swings

Rest 2 minutes (increase your weight)

6 minute

  • 6 Thrusters (30/20)
  • 6 Sit-outs

Rest 2 minutes (increase your weight)

3 minutes

  • 3 Thrusters (40/25)
  • 3 Burpees

* Coaches will ensure everyone stays true to the recommended weight

ROD 102014

ROD

Monday, 20Oct14

 

Monday Boost

Mini Met Con

20/ 10  for 8 rounds (16 cycles), alternating between the following 2 movements.

•2 Jack Burpees / Mtn. Climbers

Rest for 1:30 mins, then…

Seven rounds for time of:

  • 30 KB Swings
  • 20 DB Push Presses
  • 10 Ball Slams

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ROD 101414

Tuesday, October 14, 2014

 

Tabata Strength ROD (24 min)

6 rounds of 20/10 at each exercise

Complete 6 cycles of each exercise before moving onto the next.

Take 1 minute rest between rounds.

Go full blast on every round, keeping the reps consistent throughout.

  • Box jumps (jump on &  jump off)
  • DB Snatch (alt r/l)
  • Ropes
  • Jumping pull-ups
  • Russian Twist
  • Kettlebell Swings

 

EMOM of Joy for 10 minutes

9 Wallballs (12/10) +

6 Push-ups

ROD 101314

ROD

Monday, 13Oct14

 

Threatening Triplets

15 seconds work/15 seconds rest for 5 rounds at each couplet: 1 min rest between rounds

Triplet 1:
  • DB Rows (r)
  • Ball Slams
  • DB Rows (l)

Triplet 2:

  • KB Clean & Press (l)
  • Judo Push-ups
  • KB Clean & Press (r)

Triplet 3:

  • Squat Thrusts
  • DB Thrusters
  • Mtn. Climbers

Clean and Press from the ground.

ROD 100914

Thursday, October 9, 2014

 

Prep-Work

10 seconds High Knee Sprints

5 second rest – on the ground lying facedown (drop to the ground as if doing a burpee)

*perform for 16 cycles – total 4 minutes

 

ROD

Three- 6 minute Rds (1 minute rest between rds) – 21 minutes

  • 10 Overhead Walking Lunge with Plate (45/25)
  • 20 Plate Squats (45/25) – Held at Chest
  • 30 Reclines
  • 40 Jumping Jacks
  • 3 Rope climbs

 

Mini-Metcon 

20/10 Non-stop 2 rds (complete each exercise 2X, then move on) – 5 minutes

  • Hand Release Clapping Push-ups
  • Sit-outs
  • Lunge Jumps
  • Plank Climbers
  • Umpas

 

 

ROD 100814

ROD

Wednesday, 08Oct14

 

 Over the Hump

4 rounds of 30 seconds work/20 seconds rest non stop at circuit A, rest for 1:30 minutes, and then move on to circuit B.

Circuit A

30/20 x 4 rounds non-stop. A single KB will be used, switch sides at each round.

  • KB Swings
  • KB Thrusters
  • KB Cleans
  • KB Rear Lunge to a Presses (press in transition to the lunge-same leg/arm)

Rest 1:30 minutes.

Circuit B

30/20 x 4 rounds non-stop

  • Mtn. Climber Sprints
  • Half Burpees to a Sit-out
  • Ball Slam Jacks
  • Deep Reclines

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ROD 100714

October, Tuesday 7, 2014

 

Prep Work

25 celebratory Burpees (CB’s 50th Birthday)

 

ROD

50-40-30-20-10

  • Air Squats
  • Push-ups

After Each Round

  • 12 Ground to Overhead (BB/KB /DB/SB)

Run (115 Loop/ 1st Speed bump)

 

Core

3 Rounds

1-Minute Plank

20-Mtn Climbers

cont’d Prep Work

25 celebratory Burpees (CB’s 50th Birthday)

ROD 100614

ROD

Monday, 06Oct14

 

BLAH!

25/25/25 work/work/recovery for 2 rounds at each couplet with a 1 minute rest in between each set. Repeat …

  • Goblet Squats/KB Deadlift (single)
  • Frog Push-ups/Sit-outs

1 minute rest

  • DB High Pull/ DB Snatch (switch)
  • Squat Thrust/ Single Leg Donkey Kicks (switch)

1 minute rest

  • Ball Slams/ Mtn. Climber Sprints
  • Kettlebell Swings/ Plank Jacks

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ROD 100114

ROD

Wednesday, 01Oct14

 

Bell Ringer

This is a 30 second work / 15 second recovery for 3 rounds w/ 1 minute rest in between.

  • H 2 H Swings
  • KB Racked Squat (r)
  • KB Racked Squat (l)
  • Dive Bomber Push-ups
  • KB Rows (r)
  • KB Rows (l)
  • Mountain Climbers Sprints
  • KB Cleans (r)
  • KB Cleans (l)
  • Toe Touches
  • KB Press (r)
  • KB Press (l)

Hand to Hand swings will be performed as follows: Beginners are to switch KB hand over hand. Intermediate and advanced members will release the KB at the top of the swing from hand to hand.

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