ROD 082915

ROD

Saturday, 29Aug15

 

This One’s for you, Chris Brown & Thank you for Everything

Chris’s Crazy Eights 

8 reps of each, 8 rounds, for time… or 22 mins

  • KB SDHP (16>)
  • Pushups
  • Air Squats
  • Diamond Situps
  • Burpees
  • DB Push press (25/40)
  • Box Jumps
  • KB swings  (20kg >)

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ROD 082715

ROD

Thursday, 27Aug15

 

TBT

ROD

Tuesday, 30Aug11

Crank up your metabolism!!

Perform each movement for 30 seconds…

Move from one to the next without stopping….

Rest for 1:00 and repeat 6 more times!

  • Kettlebell Swings
  • Mountain Climbers
  • Kettlebell High Pulls
  • Burpees
  • DB Thrusters
  • Flings

This ends up being 7 rounds of 3 minutes of work and 1:00 rest

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ROD 082115

ROD

Friday, 21Aug15

 

Barbell Complex Ladder 

Complete 1 rep of each exercise, then 2 reps and so on til you reach 10 then return backwards to see how far you can reach in the allotted time. Be careful in selecting a weight. You need to ensure that you are able complete 10 reps for all.

As Far As You Can for 22 minutes of:

  • Snatch Grip Dead-lift
  • Front Squat
  • Clean & Press (from ground/ no squat)
  • Bent Over Row

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ROD 081515

ROD

Saturday, 15Aug15

 

After Burner

After a general warm-up, all class members,
lead by Coach Juan, will sprint for 20 seconds
and jog/recover every 30 seconds, around the Loop.

Rest for 2 minutes then…

A 45 second work / 15 second recovery for 2 rounds resting 1 minute in between.

  • Mountain Climbers
  • DB Thrusters
  • Push-ups
  • Reverse Crunch to a Knee Kip
  • Sit-outs
  • DB High Pulls
  • Dbl DB Alternating Snatches
  • Ankle Jacks
  • KB Swings
  • KB Cleans

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ROD 081415

ROD

Friday, 14Aug15

 

Trophy Triplets

3 rounds

  • 90 second DU (attempts) Jump Rope
  • 60 second Dynamax Reverse Crunch w/ Kip
  • 30 second Mtn. Climber

Rest 2 minutes…

Triplets at 20/20/20 seconds work 20 seconds recovery for 4 rounds at each triplet

  • DB Racked Squats/DB Press/DB Thrusters

1 minute rest

  • Shoulder Blade Plank Push-off/ Low Bear Crawls 4 fwd 4 rev/ Judo Push-ups

1 minute rest

  • DB Side Plank to T-Stab (switch@rounds) / DB Renegade Row/ Ball Slams

*Low bear crawls are to be done in a sit-out position keeping the knees low to the ground taking small steps forward and backward.
** Light to medium weight will be used for DB side plank to t-stab which  is done while in a side plank. Just pull the weight towards the shoulder and lift overhead.

ROD 081315

ROD 

Thursday, 13Aug15

 

TBT

Strength Camp

This is a 35 second work / 15 second recovery for 6 rounds w/ 1 minute rest every 2 rounds.

  • KB Clean – Squat – Press
  • Battling Ropes
  • Atlas Stone Shoulder Lifts
  • Reclines
  • Farmers Walks (parking lot)

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ROD 080915

ROD

Saturday, 09Aug15

 

Whoa!

3 rounds of:

  • 30 seconds of Jump Rope
  • 30 seconds of Mountain Climbers
  • 30 seconds of Jump Rope
  • 30 seconds of Half Burpees
  • 30 seconds of Jump Rope
  • 30 seconds of Sit-outs

Rest 2 minutes then…

45 seconds of work and 15 seconds of recovery for 3 rounds with 1 minute rest in between.

  • KB Side to Side Swings
  • Skaters to Toe Tap
  • Plank Climbers
  • KB Rows (switch@rounds)

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ROD 080715

ROD

Friday, 07Aug15

 

Flashed

3 rounds of…

  • 1 minute, run in place every 15 seconds do a Burpee
  • 1 minute, Superman for reps
  • 1 minute Crab Alternating Toe taps

Rest 2 minutes

This is a 35 second work / 20 second recovery for 4 rounds non-stop

  • Battling Ropes
  • Dbl KB Front Squats
  • DB See Saw Presses
  • Reclines

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ROD 080515

ROD

Wednesday, 05Aug15

 

Heart Healthy

3 rounds for time

  • 10 Sit-back Spider-man Push-ups (L)
  • 10 Lunge Jump w/ High Knee  (L)
  • 10 DB Squat & Press (L)
  • 20 Ankle Jacks
  • 10 DB Squat & Press (R)
  • 10 Lunge Jump w/ High Knee (R)
  • 10 Sit-back Spider-man Push-ups (R)
  • 20 Ankle Jacks…  If time permits you will do a lap when done after the 3 rounds

The spider-man push-ups should start in the sit-out position, then sit-back knees close to the ground and thrust forward into a low strict push-up with knee up & out to the side of the body. On the lunge jumps you are to lunge then explode up into a high knee and repeat. This is a definite fat burner so try to complete the whole round non-stop and then rest on your own, not too long, and continue. Make sure the DB is heavy so don’t scrimp on the weight.

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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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