ROD 070315


Friday, 03Jul15



3 rounds for time:

  • Run 200 m
  • 20 BB Walking Overhead Lunges (r+l=1)

Rest 2 minutes then…

30 seconds work / 20 seconds recovery for 4 rounds non-stop of:

  • DB Squat Jumps
  • Judo Push-ups
  • Reverse Crunch w/ Kip w/Dynamax Ball (between knees)
  • DB Rows (switch@rounds)

Walking Overhead Lunges will be performed in parking lot. No parking in lot.


ROD 070115


Wednesday, 01Jul15



15 seconds work / 15 seconds rest for 8 rounds at each triplet, with a 1 minute rest in after 8 rounds.

  • KB Swings / Burpees / KB High Pulls

1 minute rest

  • KB Rows /Mtn. Climbers /KB S/A Thrusters

Alternate sides on the rows and s/a thrusters at each round. Go heavy or Go home



ROD 062915


Monday, 29Jun15


Blase’ Monday

This is a 45 second work / 15 second recovery for 4 rounds w 1 minute rest.

  • KB Stationary Lateral Squat/Lunges (cossack squats)
  • KB Swings
  • Push-up w/ Alt. Shoulder Tap
  • KB Push Press
  • KB Rows (dbl handed)
  • KB Windmill (switch@rounds)



ROD 062315


Tuesday, 23Jun15


Tabata Body-weight

This is a 20 second work /10 second recovery of rapid high intensity cardio for 8 rounds alternating at each exercise (16 cycles)

  • Air Squats on Dynamax / Alternating Single Leg Jump-offs on Box or Steppers

1 minute rest

  • Push-ups w/ Alternating Toe Taps / V-Ups

1 minute rest

  • Pike Presses / Mountain Climbers

Remember to Push, Push, Push! You are only going to obtain excellent results if you push yourself to the maximum!



ROD 062215


Monday, 22Jun15


One Bell

Work for 1 minute and rest for 30 seconds. Do 4 rounds of the following:

  • KB Racked Squat (30 seconds on each side)
  • Rows (30 seconds on each side)
  • Burpees
  • KB Cleans
  • KB Push Press (30 seconds on each side)


ROD 062015


Saturday, 20Jun15


Running Scared

For time:

  • 100 Air Squats
  • 20 Floor to Overhead Barbell Presses

Run to the 100m mark or 30 cal on airdyne

  • 75 Air Squats
  • 18 Floor to Overhead Barbell Presses

Run to the 200m mark or 40 cal on Airdyne

  • 50 Air Squats
  • 15 Floor to Overhead Barbell Presses

Run to the 300m mark or 50 cal on Airdyne

  • 25 Air Squats
  • 12 Floor to Overhead Barbell Presses

Run to the 600m mark or 80 cal on Airdyne

The floor to overhead presses should be performed in one movement. It is not a clean and press movement. Make sure the load you choose is a challenge.
Use the Airdyne Bike only if you cannot run because of an issue

ROD 061615


Tuesday, 16Jun15


Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Contralateral Toe Touches
  • Sit-outs / Bicycle Crunches
  • Skaters w/Toe Touches / Groiners
  • Air Squats / Evil Jumps

** Crab w Alt contralateral toe touches are performed in a crab position and the right hand touches the toe of the left raised foot

ROD 061315


Saturday, 13Jun15


Saturday Stacker

Pyramid Reps: 7-14-21-14-7 for time or 25 minutes which ever comes first.

  • KB Swings
  • 1/2 Burpees
  • DB Hang Squat Cleans
  • DB Push Press

Make sure that you choose your loads wisely. A lighter load will allow you to run through this ROD quickly – No good. A good choice would be a heavy load that makes you work through the ROD. We are not looking for speed, nor is this a race. Think of this as a challenge to perform the best form your heavy load will allow you to do.

ROD 061015


Wednesday, 10Jun15



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

  • DB Bulgarian Squats (switch@rounds)
  • KB Farmers Walk (in lot)
  • Walkout to Push-up to Alternating T-Stab
  • KB Clean & Press (switch@rounds)
  • Static Chin-up (hold@top)
  • Dynamax Knee/Knee/Dbl Knee Sit-up Wall Toss


ROD 060615


Saturday 06Jun15



4 Rounds

  • 1 Minute Max Reps Barbell Front Squats

Rest 30 seconds

  • 1 Minute Max Reps Barbell Deadlifts

Rest 30 seconds

  • 1 Minute Max Reps Barbell Hang Cleans

Rest 30 seconds

  • 1 Minute Max Reps Split Presses 

Rest 30 seconds