ROD 091514

ROD

Monday, 15Sept14

 

Monday Blues Cure

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

  • DB Goblet Squats (heavy)
  • DB Single Leg Deadlift
  • DB Single Arm Clean & Push Press (heavier than normal)
  • Reclines / TRX Finisher Combo

Rest 1:30…Stay on each exercise for the 6 rounds

25 seconds work / 10 seconds recovery for 6 rounds with a 45 second rest in between of:

  • Fast Feet (changing direction at coaches request)
  • Burpee/ Sit-outs
  • Alternating Anterior Reaches w/ Jump

________________________________________________

ROD 091114

ROD

Thursday, 11Sept14

 

4 Rounds of

40 seconds work/20 seconds rest

1:00 rest between rounds

  • Equalizer Reclines
  • KB Single Arm Cleans (switch @ rounds)
  • Battling Ropes
  • Half Burpees
  • Sandbag Rotational Lunges
  • Landmine Rotational Single Arm Presses (switch @ rounds)

ROD 091014

ROD

Wednesday, 10Sept14

 

Tazmanian Triplets

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

  • Kettlebell Swings / Frog Push-ups / BarBell Sumo Deadlift High Pulls

1 min rest

  • KB Rows /Sit-outs /KB Single Arm Thruster

Alternate sides on the rows and racked squats at each round. Go heavy or Go home

ROD 09092014

 

 

 

 

Warm-up (15 minute cap)

3 Rounds of

Laterals around the Rig

Lunges around the Rig

Bear Crawl around the Rig

Crab Walk Around the Rig

20 Knee Raise from the Rig (each time you LET GO OF THE RIG do 3 burpees)

1-Minute Rest

 

 

ROD

5 Rounds of

  • 7 Burpee CTB Pull-ups  (unassisted)
  • 14 Single Kettlebell Squat Cleans (32K/20K)
  • 21 Dumbbell Push Press (35/25)

 

Rest as needed and when ready move on!

 

Core & Endurance

5 Rounds

20 weighted Sit-ups (use sandbag)

200M Run -NLPS – 115 Industrial Loop / NLPN-First speed bump

ROD 090514

ROD

Friday, 05Sept14

 

IGOUGO Ladder

You will need a pair of kettlebells you can  dead clean 12-14 times. This will go on for 25 minutes.

  • 3 cleans + 1 press + 1 squat
  • UGO
  • 4 cleans + 1 press + 1 squat     > Partner performs DB Curls
  • UGO
  • 5 cleans + 1 press + 1 squat

Then repeat the process with strict presses, using the same KB you can strictly press 12 -14 times:

  • 1 clean + 3 presses + 1 squat
  • UGO
  • 1 clean + 4 presses + 1 squat   > Partner performs MB Lateral Lunges w Overhead Press
  • UGO
  • 1 clean + 5 presses + 1 squat

And finally with squats:

  • 1 clean + 1 press + 3 squats
  • UGO
  • 1 clean + 1 press + 4 squats    > Partner performs Dynamic Squats
  • UGO
  • 1 clean + 1 press + 5 squats

Rest = 1 minute / watch the clock / Repeat for the time allotted.

_________________________________________

 

ROD 082914

Saturday, August 30, 2014

 

Saturday Beach Bootcamp

North and South facilities will be closed…..we are going outside!

Place: Midland Beach

Meeting point: Turf Soccer filed (off of Father Capandano Blvd)

Times: 8am & 9:15am

 

 

ROD 082914

ROD

Friday, 29Aug14

 

Super Sized Combos

This is a 35 second work /15 second recovery for 5 rounds with a 45 second rest in between.

  • DB Thrusters
  • DB Renegade Rows w Push-up
  • 180 Degree Ball Slams
  • 3 Mountain Climbers (r+l=1) / 2 Plank Climbers
  • Alternating DB Lunges / Alternating Hammer Curls
  • Burpee – Sit-outs Combo

___________________________________________________

ROD 08232014

Saturday, August 23, 2014

 

AMRAP – 14 minutes

  • 7 Jack Burpees
  • 14 KB/BB SDLHP (95/65)
  • 21 KB Swings (same as above)
  • DB/KB Single Arm Carry (65/45) alt sides each rd (end of parking lot & back/first speed bump & back)

* 5 Burpee on the spot if you set the weights down during farmer’s walks!

 

ENDURANCE:

Indian Run – The Loop

*Run in a single file line , last person sprints to the front and repeat for the whole loop…STAY TOGETHER!

 

CORE:

Set up Dyna Balls from lightest to heaviest 8# SPACE 10#SPACE,12#SPACE,16# SPACE and 20#SPACE.

In a train like fashion, one person at a time performs 10 sit-ups them move to the open SPACE and performs 10 Plank next person performs 10 sit-ups ……. continue until everyone has peerformed 50 sit-ups and 50 plank climbers.

ROD 082214

ROD

Friday, 22Aug14

 

TGIF

Conditioning = 4 Rounds

  • Dynamax Ball Ascending Toss
  • Battling Rope Squat in/out
  • Inch Worn /Ankle Hops
  • In & Out Hurdles

Set up Dyna Balls from lightest to heaviest 8#, 10#,12#,16# and 25#. Have members go up the line and toss the balls in the air from a squat to stand position two times each ball.

Set up 2 ropes parallel from each other a little wider than shoulder width. Start in a squat position outside the ropes and jump forward to just inside the ropes and so on…

Inch out on hands and then pike back hopping using ankles.

Set up hurdles and the member will laterally go up and backwards through each of the hurdles.

Rest 2 minutes

Perform each movement in each triplet for 20 seconds non-stop for 8 rounds. Complete one triplet, rest for 1 minute.

Triplet #1

  • Kettlebell Clean & Press R (from floor)
  • Mountain Climbers
  • Kettlebell Clean & Press L (from floor)

Triplet #2

  • Dumbbell Hang Squat Cleans
  • Sit-outs
  • Dumbbell Lateral Lunges

Triplet #3

  • Dumbbell Crab Reaches R
  • Plank Climbers
  • Dumbbell Crab Reaches L

_________________________________________________________________

ROD 08192014

Tuesday, August 19, 2014

 

Warm-up: (10 minute cap)

Med-ball Routine – x2

  • 10 MB Jack Slams
  • 10 Rotational Twists
  • 20 Alt  Side Chop (l&r)
  • 20 Alt Two-handed Rotional Toss  (r&l)
  • 10 Two handed Overhead Throws
  • 10 Upper  Body Supermans (Med-ball in hands/lower body Static)
  • 10 Lower Body Supermans  (med-ball between feet/ upper body static)
  • 20  Alt V-ups (r&l)
  • 10 Thrusters
  • 10  Squat Thrusts

 

ROD: Groups of 2 – alternating Rounds (20 minute Cap)

2 Rounds (switch order on 2nd round)

  • 8-1 Front Squats (135/95)
  • 8-1 Burpees

Rest 2 Minutes

2 Rounds (switch order on 2nd round)

  • 8-1 Push Press (95/65)
  • 8-1 Dbl Kettlebell Squat Cleans (16k/12K)

 

ENDURANCE: 4 Minute Challenge

10 seconds of High Knees followed by 5 seconds of rest for 16 cycles

(perform the HIGH knees as quickly as possible then drop to the floor and rest for 5 seconds, repeat for 16 cycles)

 

CORE:

 3 Rounds

  • 10 Band Leg Pull-ins
  • 20 Sit-ups

Rest as needed!

New Schedule make sure you check it out!

(click on pricing tab)

emergency