ROD 041714

ROD

Thursday, 17Apr14

 

Drenched

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

 

ROD 0041214

Saturday, 12Apr14

 

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)
10 Push-ups
20 KB swings
30 KB Goblet squats (same weight as swings)
40 Sit-ups

Post time to comments!

 

ROD 040914

ROD

Wednesday, 09Apr14

 

Tactical Tabata

This is a 20 second work / 10 second recovery with a 30 second rest/transition for 8 rounds at each movement.

  • KB Side 2 Side Swings
  • Med Ball Squat Thrusts
  • KB Floor Presses w/Hip Extension
  • Equalizer Reclines
  • Barbell Push Presses
  • Med Ball Plyo Jumps

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. 

______________________________________

ROD 040314

ROD

Friday, 03Apr14

 

Dumbbell Riot

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.

  • DB Renegade Rows
  • Push-ups on DB’s
  • DB Squats (db on shoulders)
  • Squat Thrusts (db in hand)
  • Lateral Lunges w/ Overhead Press
  • Mountain Climbers
  • Standing DB See Saw Presses (hip width, keep knees slightly bent to keep spine neutral)
  • Sit-ups (with single db across chest)

______________________________________

 

 

ROD 033114

ROD

Monday, 31Mar14

 

Mad-Dash

15 seconds work /15 seconds rest for 7 rounds at each station ~ 30 second transition between stations. All weights should be heavier than normal.

  • Judo Push-Ups
  • DB Alternating Waiters Lunges
  • Kettlebell Swing
  • Wall Ball against the Rig’s Top Bar
  • Reclines
  • Suicide Sprints on Grass

_______________________________________

 

ROD 032914

Saturday, 29March14

 

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.

  • KB Swing  (1,2,3,4,5,6….)
  • KB arm Curl
  • Halo (r&l)
  • KB Thruster
  • Kneel-kneel Stand-Stand

rest 2 minutes

Get As Many Rounds As Possible in 12 minutes of:

  • 5 Burpees
  • 10 KB high-pulls
  • 15 Mtn. climbers
  • 20 KB swings

Post rounds completed to comments!

ROD 032614

ROD

Wednesday, 26Mar14

 

Body-Weight Wednesday

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.

  • High Knees / Hover Floor
  • Spider-man Push-ups / Mtn. Climbers
  • Burpees / Split Jumps
  • Dynamic Squats / Walkouts

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.

  • Speed Air Squats / Hold at Bottom
  • Pike Push-ups / Hold at Top
  • Plank Saws / Static Alternating Side Plank
  • Sit-outs  / Static Crab

__________________________________________

 

ROD 032414

ROD

Monday, 24Mar14

 

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…

  • KB Push Press 7/r & 7/l  & Racked Squats 7/r & 7/l

On the Even minute switch between performing…

  • KB Cleans 11/r & 11/l & KB Rows 11/r & 11/l

__________________________________________________________

 

 

ROD 032114

ROD

Friday, 21Mar14

 

Crazy Eights (posted on 062210)

8 reps of each, 8 rounds, for time… or 25 mins

  • SDHP (KB)
  • Push-ups
  • Squats
  • Sit-ups
  • Burpees
  • Push press (DB or BB)
  • Box Jumps
  • KB swings

___________________________________________________________

Losers make promises they often break. Winners make commitments they always keep ~ Denis Waitley

 

ROD 032014

ROD

Thursday, 20Mar14

 

Downhill

This is a 40 second work / 20 second recovery for 4 rounds with a minute rest in between

  • Dbl KB Clean-Squat-Press
  • Frog Push-ups
  • Sandbag Rotational Lunges
  • Reclines
  • Box Jumps
  • Ball Slams

______________________________________________

 

 

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