ROD 080315

ROD

Monday, 03Aug15

 

Whamo!!

4 rounds for time

  • 20 Dynamic Squats
  • 15 Squat Jumps
  • 10 Lunge Jumps (r+l=2)
  • Run 200 meters or 40 cal on bike

Rest 2 minutes… then

On the 2 minute mark for 12 minutes, do…

  •   5 Burpees
  • 10 KB Snatch Pulls
  • 15 Mountain Climbers ( two legs = 1 rep)
  • 20 KB Swings

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ROD 073115

ROD

Friday, 31Jul15

 

Fried-Day

10 rounds for time of:

  • 10 BB Dead-lifts
  •   8 BB Hang Power Cleans
  •   6 BB Push Press

Men use 135 lb., women use 70 lb.

 

ROD 072915

ROD

Wednesday, 29Jul15

 

Wet with Sweat

This is a 30 second work / 20 second recovery for 6 rounds with a minute rest every 2 rounds

  • DB Racked Squats
  • DB Single Arm Alt Press w/ rotation
  • DB Renegade Rows
  • DB RDL’s
  • DB Cleans

Choose and Stay with one challenging weight throughout.

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ROD 072515

ROD

Saturday, 25Jul15

 

Yikes!!!

4 rounds for time

  • 15 DB Thrusters
  • 10 Plank Climbers
  • 200 m run

Rest 2 minutes

Then complete this met-con for 30 seconds work/ 15 seconds recovery for 4 rounds

  • KB Strict High Pull (l /slo&controlled)
  • KB Strict High Pull (r /slo&controlled)
  • KB Jumping Deadlifts
  • KB Figure 8 to a Hold

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ROD 072315

ROD

Thursday, 23Jul15

 

Barbell Complex

AMRAP for 20 Minutes

The instructor will demonstrate the safe transition from one exercise to the other.

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

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ROD 072115

ROD

Tuesday, 21Jul15

 

Rock It!!

3 rounds for time:

  •   7 DB Thrusters
  • 14 Walking Lunges (l+r=2)
  • 21 Mtn. Climbers

Rest 2 minutes

This is a 30 second work / 20 second recovery for 4 rounds Non-Stop

  • KB Row (r)
  • Push-up to Alt. Toe Taps
  • KB Row (l)
  • Alt. KB Clean

 

ROD 071515

ROD 

Wednesday, 15Jul15

 

Dyna-Might

This is a 30 second work/ 20 second recovery for 4 rounds with NO REST

Circuit 1

  • DB Single Arm Hang Squat Clean Thruster
  • Staggered Stance Single Side DB Rows
  • DB Single Arm Floor Press
  • DB Snatch (from floor)

Rest 1:30 minutes…Then

Circuit 2

  • Dynamax Reverse Crunch w/ Kip
  • Dynamax Double Arm Umpas
  • Dynamax Squat Thrusts w/jump
  • Dynamax (hug) Sit-ups

Dyna double arm umpas is performed while lying on the floor with ball at chest – reach to one side diagonally over head while bridging the hips. Repeat to other side.

Dyna Sit-ups are performed with arms around ball at chest level and sit – upright – repeat

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ROD 071315

ROD

Monday, 13Jul15

 

Met – Blast

4 Rounds For Reps:

For 60 seconds of work on each…

  • KB H2H Swings
  • Half Burpees
  • KB Rows (30 seconds on each side)
  • Mtn. Climbers
  • DB Thrusters

Rest 1 minute  repeat 3 x’s

ROD 070315

ROD

Friday, 03Jul15

 

Fireworks

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.

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ROD 070115

ROD

Wednesday, 01Jul15

 

Triplets

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

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