ROD 121714

ROD

Wednesday, 17Dec14

 

Reminder that the 9 am class starts today, not 9:30. 

 

Killing It

This is a 35 second work 20 second recovery for 5 rounds NON-STOP done circuit style.

  • Alternating Single Leg Box Jumps
  • KB Dead Cleans
  • DB Hang Snatches
  • DB Rows (men will perform combo row to tricep kickbacks)
  • Dynamax Reverse Wall Ball Toss

Low boxes (18″) will be used for the single leg jumps. Dead cleans will start from the ground. Dynamax Reverse toss is performed with the wall behind you and the ball tossed from a squat position as high as you can with 12# or heavier.

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ROD 121514

Tuesday, December 15, 2014

 

Timed Pyrimad

  • 30/20
  • 40/20
  • 50/10
  • 40/20
  • 30/20

Take  1 minute rest between rounds

  • Reclines
  • Dbl KB Cleans
  • 3 way DB punches (low, med,high)
  • Plank climbers
  • log Jumps
  • Figure 8 to a hold

 

ROD 121514

ROD

Monday, 15Dec14

 

Torrid Quadrant

This is a 40 second work / 20 second recovery for 2 rounds at each quadrant with a 1 minute rest between rounds.

Quadrant 1

  1. Halo Oblique Rotations
  2. KB Thruster (right)
  3. KB Thruster (left)
  4. KB Swing
Quadrant 2
  1. KB Reverse Lunge (r)
  2. KB Reverse Lunge (l)
  3. Burpees
  4. KB Figure 8 to hold
Quadrant 3
  1. KB Bent Over Row (r)
  2. KB Bent Over Rows (l)
  3. Sandbag Hug-Squat-Hop
  4. KB RDL

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ROD 121314

ROD

Saturday, 13Dec14

 

Twelve-Thirteen-Fourteen

8 rounds for time:

  • 12 Thrusters
  • 13 Deadlifts
  • 14 Mtn. Climbers (l+r=1)

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ROD 121014

ROD

Wednesday, 10Dec14

 

Everyone For Themselves

3 rounds for Time:

  • 15 Dbl KB Front Squats
  • 20 KB Swings (20k women/ 24K men)
  • 15 Wall Ball Shots (heavier the better)
  • Back & Forth Length of Gym Sled Drag 150#
  • 20 KB Rear Lunges (10 r/l)
  • 15 Dbl KB Push Press
  • 10 TRX Finishers (women)/ Over/Under Grip Chin-ups (men)

ROD 120814

ROD

Monday, 08Dec14

 

 ***Beginning on Wednesday Dec 17th, Wednesday & Friday morning classes will begin at 9:00 am. Tuesday & Thursday Classes will remain the same. 

 

Bells-a-Ringing

This is a 30 second work / 15 second recovery for 4 rounds at each couplet with a 45 second rest in between.

  • DB Swing-Thruster/ Burpees

Rest

  • DB Renegade Row/ Sit-outs

Rest

  • DB Floor Press/ Frog Push-ups

Rest

  • DB Lateral Lunges/ Mtn Climbers

Go home and eat/drink protein.

No push-ups on the renegade row. If you cannot perform the db swing to thruster than just do the thrusters. Ask your coaches how to modify the exercises.

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ROD 120614

ROD

Saturday, 06Dec14

 

AnnaBelle

This is a 30 second work / 20 second recovery for 6 rounds with a 1 minute rest every 2 rounds. This ROD will be performed as a circuit.

  • DB Thrusters
  • KB Swings
  • Horizontal Reclines
  • Ball Slam Jacks
  • Rotational Landmine
  • Sled Push (135#)

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ROD 112814

ROD

Friday, 28Nov14

 

The Post Turkey Trot

This is a 30 second work / 15 second recovery for 5 rounds at each couplet with a 1 minute rest in between.

A

  • DB Swing to Squat to Thruster
  • Burpees

B

  • 3 KB Swings to Walkout to Push-up
  • KB Skaters

C

  • TRX Dynamic Recline to Anterior Stretch
  • Dynamax Squat Thrusts

Finisher for 8 rounds of 15 seconds work 5 seconds rest flat on ground

  • Knee Tucks
  • Heisman’s Shuffle (left & Right)

     

ROD 112614

ROD

Wednesday, 26Nov14

 

 Oh Snap!

15 seconds work/15 seconds recovery for 8 minutes(16 cycles) at each circuit. Alternate between each exercise of each couplet.

Circuit 1

  • Palm-Facing DB Front Squat
  • Alternating DB Snatches

Circuit 2

  • Single Arm DB Rows (switch@rounds)
  • DB T-Stab Push-ups

Circuit 3

  • DB See Saw Presses
  • DB Diagonal Chops (not overhead-hip to shoulder)

 

Finisher: This is a 15 second work / 5 second recovery for 12 cycles

  • Judo Push-up
  • Groiners

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ROD 112414

ROD

Monday, 24Nov14

 

This week is Thanksgiving and we all know that our consumption of foods will be crazy to say the least. From apple pies to zucchini fritters, we will be consuming foods high in fat and beverages high in sugar at an alarming rate. So this weeks ROD’s will target the body’s metabolism. This means that we will be completing compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout. You will thank us later.

 

Smack Down

This is a circuit style, 35 second work / 20 second recovery for 5 rounds non-stop: 

  • Side to Side KB Swings
  • KB Thrusters
  • DB Renegade Rows w/ Push-up
  • Box Jumps
  • Burpees

Finisher 15 seconds work / 5 seconds of flat on the floor rest for 12 rounds of alternating between these 2 exercises:

  • Mountain Climbers
  • Reverse Crunch w/Knee Kip

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