ROD 082515

ROD

Tuesday, 25Aug15

 

Tabata Tuesday

6 rounds of 20/10 at each exercise

Complete 6 cycles of each exercise before moving onto the next.

Take 1 minute rest between rounds.

Go full blast on every round, keeping the reps consistent throughout.

  • Rapid Low Box Jumps (stepper w/ 1 riser at each side jump up&down as fast)
  • DB Snatch (alt r/l)
  • Battling Ropes
  • Reclines
  • Dynamax Russian Twist
  • Wall Ball

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ROD 081815

ROD

Tuesday, 18Aug15

 

Tabata Tuesday

20 seconds work/10 seconds recovery for 6 rounds staying at each couplet! Take 1 minute rest between couplets.

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

Finisher: 15 seconds work / 5 seconds recovery alternating for 10 rounds

  • Frog Push-ups
  • Sit-outs

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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 072815

ROD

Tuesday, 28Jul15

 

Tabata Body-Weight

This is a 20 work / 10 seconds recovery for 8 cycles (4 cycles ea exercise) with a minute rest in between.

  • Judo Push-ups / Mtn. Climbers
  • Jump Squats / Alternating  Lateral Lunges
  • 2 Jack Burpees / Crab w/ Alternating Contralateral Toe Touches
  • Sit-outs / Bicycle Crunches
  • Skaters w/Toe Touches / Groiners
  • Air Squats / Evil Jumps

** Crab w Alt contralateral toe touches are performed in a crab position and the right hand touches the toe of the left raised foot

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ROD 072215

ROD

Wednesday, 22Jul15

 

Whooper

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

  • DBL KB Front Squats / Dbl KB Military Press

Rest 1 Minute

  • KB Swings / Dbl. KB Alternating Lateral Lunges

Rest 1 Minute

  • Dbl KB Cleans / KB High-pulls

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ROD 062315

ROD

Tuesday, 23Jun15

 

Tabata Body-weight

This is a 20 second work /10 second recovery of rapid high intensity cardio for 8 rounds alternating at each exercise (16 cycles)

  • Air Squats on Dynamax / Alternating Single Leg Jump-offs on Box or Steppers

1 minute rest

  • Push-ups w/ Alternating Toe Taps / V-Ups

1 minute rest

  • Pike Presses / Mountain Climbers

Remember to Push, Push, Push! You are only going to obtain excellent results if you push yourself to the maximum!

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ROD 060215

ROD

Tuesday, 02Jun15

 

Tabata Tuesday

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

  • KB Swings/Battling Ropes
  • KB Thrusters/Chin-ups
  • Burpees/Slam Ball
  • Mountain Climbers/KB High pulls

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ROD 051215

ROD

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

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ROD 043015

ROD

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

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ROD 032415

ROD 

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.

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