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!

ROD 081514

ROD

Friday, 15Aug14

 

Five-By-Five

Complete as many rounds as possible in 22 minutes of:

  • 5 Hang Squat Cleans and Push Press (BB/DB)
  • NLPS 85 Ind Loop Run / NLPN Run to Speed Bump
  • 10 Knees to Elbows or Knees to Chest (mod)
  • 15 KB Swings

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ROD 081114

ROD

Monday, 11Aug14

 

Body Blastphemy  

60 seconds of work for each movement with a recovery of  20 seconds for 4 rounds… Non-Stop

  • Sumo Squats
  • Anterior Reaches (quickly)
  • Plank Climbers w/ Push-up
  • Lat Floor Press w/1 Second Pause
  • Pike Presses (elbows pointing back)

In order to reap the benefits of this ROD, you must maintain WORK throughout the 60 seconds. NO FLUFFING.

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ROD 080614

ROD

Wednesday, 08Aug14

 

STOP – RECOVER – PROCEED

AMRAP in 25 mins of:

  • 15 Push-ups
  • 10 Barbell Thrusters (m 85#/f 50#)
  • 15 KB Swings
  • 10 Barbell Thrusters
  • 15 Push-ups
  • 10 Barbell Thrusters
  • 15 KB Swings

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ROD 073014

ROD 

Wednesday, 30Jul14

 

Wack-a-Doo Wednesday

Circuit 1: AMRAP for 10 minutes

  •    5 Burpee + 2 Jumping Jacks
  • 10 DB Thrusters
  • 15 Ball Slam Jack (jump back and forth and slam)

             ~ 2 min rest ~

   Circuit 2: AMRAP for 10 Minutes

  •    5 DB Floor Presses (c’mon let’s go heavy)
  • 10 Side 2 Side KB Swings (2 steps r/l)
  • 15 Mountain Climbers (r+l=1)

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ROD 072614

ROD 

Saturday, 26Jul14

 

Smash-up

Set A - 30 seconds of work/ 20 seconds of rest non-stop active movement for four rounds.

  • KB Snatch Pulls
  • Sit-outs
  • Figure 8 to hold
  • Half Burpees

Rest for 1:30 before moving on to Set B

Set B – 30 seconds of work/ 20 seconds of rest non-stop active movement for four rounds

  • Dbl KB Cleans
  • Tuck Jumps
  • Dbl. KB Push Presses
  • KB Swings

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ROD 072314

ROD

Wednesday, 23Jul14

 

Double Trouble

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Kettlebell Work

  • Double KB Bent Over Row
  • Double KB Swings

Body-weight Work

  • Burpees
  • Sit-outs

Dumbbell Work

  • DB Goblet Squats (heavy)
  • DB Push Jerks (heavy)

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ROD 071614

ROD

Thursday, July 17, 2014

 

Dead Ringer

Partner ROD For Time…

*Coaches will pick teams

**With Partner alternate running 6 x each  NLPS- 115 Industrial Loop & NLPN – First Speed Bump.

***Person not running will hold One kettlebells in rack position, alt sides.

****To be fair …… NO modifation to KB weight unless going heavier, 24/16 
Then immediately begin as an individual…select a challenging weight
20 DB Split Lunges (R)
20 DB Hang Power Cleans
20 DB Front Squats
20 DB Shoulder to Overhead
20 DB Front Squats
20 DB Hang Power Cleans
20 DB Split Lunges (L)
Run –  NLPS- 1 Loop/ NLPN  1.5-Loops (1x around block, then to stop sign then turn around)

ROD 071414

ROD

Monday, 14Jul14

 

Strength Plus+

This is a continuous flow through these stations with 10 seconds transition time. Be prepared to move quickly and safely.

  • Dbl KB Front Squats 1 min/10 sec
  • KB RDL’s 1 min/10 sec
  • Alt. Crab Reaches 1 minute/10 sec
  • DB Bench Presses 1 min/10 sec
  • Reclines 1 min/10 sec
  • Seated DB Overhead Presses 1 min

Rest 1 minute… Repeat for 3 rounds.

***With all due respect for others, PLEASE bring a towel when working in the heat. Wipe your bench down when finished. No one wants to share your sweat. 

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ROD 071214

Saturday, 12July14

 

ENDURANCE – DO YOUR BEST TO FINISH WITH-IN EACH OF THE 5 MINUTE MARKS

start:  21 DB Thrusters, 21 Pull-ups /TRX Face-pulls
at 5 min mark : 21 BB Deadlifts, 21 Burpees over-bar
at 10 min mark : Run  (NLPS- 202 & NLPN Stop-Sign)
at 15 min mark: 15 DB Thrusters, 15 Pull-ups/Face-pulls
at 20 min: 15 Deadlifts, 15 Burpees over-bar
at 25 min: Run (NLPS- 202 & NLPN Stop-Sign)

*if you don’t finish before time is up for next movement, move on to next movement – If you finish rest cause you deserve it!