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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ROD 092614

ROD

Friday, 26Sept14

 

 Furnace

Perform for 20 Minutes

Sprint to 85 Indy Loop

  • 8 Sandbag Shoulder Staggered Squats (switch @ rounds)
  • 8 Sandbag Overhead Alternating Stationary Lunges

Run to 115 Indy Loop

  • 10 DB Alternating Snatches
  • 10 DB Rows (switch @ rounds)

Sprint to 85 Indy Loop

  • 12 KB Swings
  • 12 KB Single Arm Clean & Press

Rest for 1:30 then…

Four Exercises for 1 minute each 15 second transition

  • Total Body Extensions
  • Walk Out’s
  • Half Burpees
  • Umpa’s

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ROD 092414

ROD

Wednesday, 24Sept14

 

Barbell Complex

AMRAP for 20 Minutes

Don’t let go of the bar from the start of the round til you finish the round, set the bar down recover and repeat. The Coach will demonstrate the safe transition from one exercise to the other. NLPN will perform with Dumbbells.

  • 8 RDL’s
  • 8 Bent Over Rows
  • 8 Hang Cleans
  • 8 Push Presses
  • 8 Back Squats
  • 8 Reverse Lunges (4 each)

Rest 1 minute

Mini Met-Con

8 cycles total of 20 seconds MAX effort and 10 seconds rest, 4 minutes, of the following:

  1. Burpee Jacks  x 2
  2. Squat/Tuck Jumps x 2
  3. Frog Push-ups/sit-outs x 2
  4. Mountain Climber Sprints x 2

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HALLOWEEN PARTY

Saturday November 1, 2014

NLP North

861 Castelton Avenue

Staten Island Ny 10310

9pm

FOOD, MUSIC & DRINKS

scary pumpkin.images

EVERYONE IS WELCOME!