ROD 022615

ROD

Thursday, 26Feb15

 

Pyramid

For Time:

  • 16 KB Swings
  • 14 DB RDL’s to High-Pull
  • 12 MB Jump Squats
  • 10 Burpees
  •   8 KB Figure 8 to Hold
  •   6 DB Thrusters
  •   4 MB Push-ups
  •   6 DB Thrusters
  •   8 KB Figure 8 to a Hold
  • 10 Burpees
  • 12 MB Jump Squats
  • 14 DB RDL’s to High-Pull
  • 16 KB Swings

Repeat pyramid 3x’s

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ROD 022515

ROD 

Wednesday, 25Feb15

 

OTH Ladder

This is a group exercise ladder. There will be 7 exercises at a minute each in the first round, than 6 minutes in the second round and so on… Pace yourself throughout the minute is key to success.

7 minutes @ 1 minute each exercise of:

  • KB Racked Front Squats (r)
  • KB Racked Rear Lunges (r)
  • Mtn. Climbers
  • KB Rows (r)
  • DB Presses
  • Push-ups
  • Reverse Crunch w/Kip

1 minute rest… 6 minutes of:

  • KB Racked Front Squats (l)
  • KB Racked Rear Lunges (l)
  • Mtn Climbers
  • KB Rows (l)
  • DB Presses
  • Reverse Crunch w/Kip

1 minute rest… 5 minutes of:

  • KB Front Squats (r)
  • Mtn Climbers
  • KB Rows (r)
  • DB Presses
  • Frog Push-ups

1 minute rest… 4 Minutes of:

  • KB Front Squats(l)
  • Mtn. Climbers
  • KB Rows (l)
  • Burpees

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ROD 022315

ROD

Monday, 23Feb15

 

No BS BWStrength

This is a 40 second work 15 second recovery for 4 rounds with a 1 minute break in between

  • Rapid Air Squats on Dynamax (as fast as you can tapping the ball each time)
  • Dive Bombers (Touch toes/switch@rounds)
  • Push-ups (Scap for those who can’t)
  • Pull-ups (Scap for those who can’t)
  • Mountain Climbers
  • Wall Handstand Push-ups (hold for those who can’t)

* Make sure on the dive bombers you bend more at the knee than the waist.
** On either the push-ups or pull-ups or handstands, do not stop or collapse on your knees. Hold the position. If you do let go or collapse get back on it.

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ROD 022115

ROD

Saturday, 21Feb15

 

Cabin Fever

This is a 30 second work / 20 second recovery for 6 rounds with a 1 minute rest every 2 rounds.

  • Bulgarian KB Squats (switch@rounds)
  • DB Clean Box Jumps
  • Kneeling Battling Ropes
  • Reclines
  • Barbell Military Presses

* KB’s can be held at sides or to increase difficulty, hold in the rack position, ensuring an upright posture during squat.
** DB clean to box jump: Jump onto the box as you clean the db’s.

ROD 021715

ROD

Tuesday, 17Feb15

 

Athletic

This is a 40 second work /15 second recovery with a 1 minute rest in between the 5 rounds.

  • DB Thrusters
  • Ladder Drills (instructors choice)
  • KB Swings
  • Airdyne Sprints
  • Sled Drags

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ROD 021615

ROD 

Monday, 16Feb15

 

Barbell Complex

Utilizing a Barbell, try to complete the following without putting the bar down.

Everyone will set-up their station & start with a 6 minute run around the gym. After the run – For Time:

  • 30 Back Squats
  • 30 Rear Lunges (15 r/15 l)
  • 30 Military Press
  • 30 Romanian Deadlifts
  • 30 High Pulls
  • 30 Hang Cleans
  • 30 Bent Over Rows
  • 30 Thrusters
  • 50 Get-up Sit-ups

Women 30 lb bar / Men 65 lb barbell. As a penalty, if you place the bar down you have to perform 5 burpees at the time you place the bar down.

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ROD 020915

ROD

Monday, 09Feb15

 

Brutally Good

AMRAP I in 10 minutes of:

  •   5 Man-makers
  • 10 Alternating Reverse Lunges (7r/7l)
  • 15 Reverse Crunch w/Kip

Rest 1:30

AMRAP II in 10 minutes of:

  •   6 DB Alternating Lunges (10r/10l)
  • 12 DB Kneeling Lateral Raises
  • 18 KB Swings

Man-Maker is a movement comprised of a Push-up into renegade rows jumping into a squat with overhead press.

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ROD 020615

ROD 

Friday, 06Feb15

 

Simply Simple

15 seconds work /15 seconds rest seconds for 20 minutes ~ No rest

  • Kettlebell Front Squats
  • DB Hang Snatch r/ l
  • Ball Slams
  • Reclines

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ROD 013115

ROD

Saturday, 31Jan15

 

AMRAP

12 minutes of:

  • 20 KB Swings
  • 15 Goblet Squats
  • 10 Burpees

Rest 1:30 minutes then…

12 Minutes of: Use stripped barbell

  • 20 Barbell Bent Over Rows
  • 15 Barbell Hang Clean to Press
  • 10 Barbell Over Chest/Head Sit-ups

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ROD 013015

ROD

Friday, 30Jan15

 

Fury

35 seconds work /15 seconds recovery for 4 rounds with a minute in between each round

  • DB Swings
  • DB Thrusters
  • Mountain Climbers
  • DB Renegade Rows w/ Push-up
  • DB 3 way Punches (lite db)
  • Air-Dyne Sprints (15 sec sprint  to 5 rest to 15 sec sprint)

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