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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ROD 072314

ROD

Wednesday, 23Jul14

 

Double Trouble

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Kettlebell Work

  • Double KB Bent Over Row
  • Double KB Swings

Body-weight Work

  • Burpees
  • Sit-outs

Dumbbell Work

  • DB Goblet Squats (heavy)
  • DB Push Jerks (heavy)

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ROD 071614

ROD

Thursday, July 17, 2014

 

Dead Ringer

Partner ROD For Time…

*Coaches will pick teams

**With Partner alternate running 6 x each  NLPS- 115 Industrial Loop & NLPN – First Speed Bump.

***Person not running will hold One kettlebells in rack position, alt sides.

****To be fair …… NO modifation to KB weight unless going heavier, 24/16 
Then immediately begin as an individual…select a challenging weight
20 DB Split Lunges (R)
20 DB Hang Power Cleans
20 DB Front Squats
20 DB Shoulder to Overhead
20 DB Front Squats
20 DB Hang Power Cleans
20 DB Split Lunges (L)
Run –  NLPS- 1 Loop/ NLPN  1.5-Loops (1x around block, then to stop sign then turn around)

ROD 071414

ROD

Monday, 14Jul14

 

Strength Plus+

This is a continuous flow through these stations with 10 seconds transition time. Be prepared to move quickly and safely.

  • Dbl KB Front Squats 1 min/10 sec
  • KB RDL’s 1 min/10 sec
  • Alt. Crab Reaches 1 minute/10 sec
  • DB Bench Presses 1 min/10 sec
  • Reclines 1 min/10 sec
  • Seated DB Overhead Presses 1 min

Rest 1 minute… Repeat for 3 rounds.

***With all due respect for others, PLEASE bring a towel when working in the heat. Wipe your bench down when finished. No one wants to share your sweat. 

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ROD 071214

Saturday, 12July14

 

ENDURANCE – DO YOUR BEST TO FINISH WITH-IN EACH OF THE 5 MINUTE MARKS

start:  21 DB Thrusters, 21 Pull-ups /TRX Face-pulls
at 5 min mark : 21 BB Deadlifts, 21 Burpees over-bar
at 10 min mark : Run  (NLPS- 202 & NLPN Stop-Sign)
at 15 min mark: 15 DB Thrusters, 15 Pull-ups/Face-pulls
at 20 min: 15 Deadlifts, 15 Burpees over-bar
at 25 min: Run (NLPS- 202 & NLPN Stop-Sign)

*if you don’t finish before time is up for next movement, move on to next movement – If you finish rest cause you deserve it!

ROD 070214

ROD

Wednesday, 02Jul14

 

BARbarian 

AMRAP for 22 minutes

  • 7 BB Deadlifts
  • 7 BB Bent Over Rows
  • 7 BB High Pulls
  • 7 BB Hang Squat Cleans
  • 7 BB Front Squats
  • 7 BB Push Press
  • 8 Burpees

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ROD 062814

Saturday, 28June14

 

CONDITIONING

Three Five Minute Rounds…

  • Run (NLPS & NLPN will run to the second speed bump…aprox 600m)
  • 21 KB Swings
  • 12 Burpees

*If you finish in under five minutes, rest the remaining time.

 

Rest 2 minutes…..

 

STRENGTH

For time with a partner do 15-12-9-6-3 of:

  • DB Man-makers (m/35lbs – w/20lbs)

*Partner 1 completes 15 MM’s then partner 2. Follow this pattern… One partner working at a time.

ROD 062714

ROD

Friday, 27Jun14

 

Friday Madness

Couplet A: 10 min, 1-5 ladder repeat for as many rounds

  • Dbl KB Clean & Press
  • Dbl KB Bent Over Row

1 Minute rest

Couplet B: 10 min, 1-5 ladder repeat for as many rounds

  • DBL KB Front Squat
  • KB Swing

Only go to 5 and then repeat to 1 do not reverse ladder.

Mini Met-Con - 20 seconds work / 10 seconds recovery for  6 rounds.

  • Jumping Pull-ups
  • Slam Ball

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ROD 062614

Thursday, 26June14

 

Descending Reps

For time:

KB Rows – 25-18-16-14-12
KB Sumo Deadlift Highpull – 20-18-15-12-10
Sit- ups – 50-40-30-20-10