ROD 051215


Tuesday, 12May15


Tabata Tuesday

This is a 20 second work / 10 second recovery for 8 rounds at each exercise.

  • Dynamic Squats/ BB Deadlifts

Rest 1 minute

  • DB Push Press / BB High Pulls

Rest 1 minute

  • Ball Slams / BB Bent Over Rows


ROD 043015


Thursday, 30Apr15


Tabata Thursday

This is a 20 second work /10 second recovery for 8 rounds at each station with a 1 minute rest in between movements.

  • DB Bulgarian Squats (switch@rounds)
  • Squat Jumps
  • Alternating DB Snatches
  • Plank Jack Push-ups
  • Reclines
  • Ball Slams


ROD 032415


Tuesday, 24Mar15


Tabata Tuesday

This is a 20 second work / 10 second recovery for 6 rounds at each station.

  • KB Swings / DB Goblet Squats

1 Minute Rest

  • KB High Pulls / DB Push Press

1 Minute Rest

  • KB Floor Presses w/ Hip Extended/ Dbl DB Sit-up/Get up

1 Minute Rest

  • Single KB Pull Over / DB Renegade Rows

** On the single kb pullover, lie on the ground face up (supine) w/kb over chest and gripped around the bell, arms slightly bent, slowly lower the bell overhead towards the ground. When the bell is almost touching explode the arms back to over the chest.



ROD 021015


Tuesday, 10Feb15


Combo Mambo

Triplets at 20/20/20 seconds work 20 seconds recovery for 6 rounds at each triplet

  • DB Racked Squats/DB Push Press/DB Thrusters

1 minute rest

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

1 minute rest

  • DB Row to T-Stab/ 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 row to t-stab which  is done without a push-up. Just pull the weight towards the shoulder, turn and lift overhead.



ROD 011315


Tuesday, 13Jan15


Tabata Tuesday

Perform for 8 cycles at 20 seconds of work / 10 seconds of recovery with a 1 minute rest in between. That’s 4 minutes at each movement.

  • Racked Squats (switch @ rounds)

1 minute rest

  • KB Single Arm Swing (switch @ rounds)

1 minute rest

  • Half Burpees

1 minute rest

  • Dynamax Med Ball Cleans

1 minute rest

  • Jumping Deadlifts (single double handed KB) 


ROD 121814

Thursday, December 18, 2014


Hyped-Up Tabata

20 seconds work/10 seconds rest for 6 rounds at each couplet! Take one minute rest between couplets.

  1. Kettlebell swings/Power Rope
  2. Kettlebell thrusters/Jumping pull ups
  3. Burpees/Slam Ball
  4. Mountain climbers/Kettlebell high pulls

ROD 112514


Tuesday, 25Nov14


Tabata Tuesday

20 seconds work/10 seconds recovery for 7 rounds staying at each couplet! Take 40 second rest between couplets.

  • DB Swings/ MB Chest to Overhead Squat Jumps
  • Horizontal Reclines/ Dynamax Jack Ball Slam
  • Sandbag Rotational Rear Lunges/ DB Lateral Lunges w/ Overhead Press

Finisher: 15 seconds work / 5 seconds recovery alternating for 12 rounds

  • Frog Push-ups
  • Sit-outs

Dynamax Jack Slams = Using a 6-10 lb Dynamax ball overhead,  jump back and forth – touch ball to ground in a squat and back to overhead position – repeatedly  DO NOT LET GO OF THE BALL.



ROD 111314


Thursday, 13Nov14


Groovy Baby

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

Couplet 1

  • DB Renegade Rows (med)
  • DB Alternating Anterior Reaches & Alternating Lateral Lunges (very light)

Couplet 2

  • Plank Climbers
  • Sit-outs

Couplet 3

  • DB Snatches (heavy-switch @rounds)
  • DB Hang Squat Clean Thrusters (heavy)


ROD 101614

Thursday, October 16 , 2014


Prep Work

3 Rounds of

1-Minute Jump Rope

Lunge length of gym & back

1 Lateral Wall Walk



  • Seated Pull-ups
  • KB Racked step up
  • Spiderman Push ups
  • Diagonal Bicycles
  • Sandbag Clean & Squat
  • Dumbbell Push Press
  • Jump rope

round 1: 30 /30
round 2: 30/25
round 3: 30/20
round 4: 30/10

Rest 1 minute between rounds



ROD 092714

Saturday , September 27, 2014



3 Rounds

30 Second Squat Hold

30 Second Handstand Hold

30 Second Chin Over the bar



Killer Conditioning

30/15 non-stop for five rounds.

  • KB high pulls
  • Wall ball
  • Battling Ropes
  • Jumping pull ups
  • Mtn Climbers




Indian Run – Distance TBD by Coach

*jog in a single file line the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line.