ROD 112514

ROD

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.

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ROD 111314

ROD

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)

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ROD 101614

Thursday, October 16 , 2014

 

Prep Work

3 Rounds of

1-Minute Jump Rope

Lunge length of gym & back

1 Lateral Wall Walk

 

BIG ROD TIME

  • 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

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ROD 092714

Saturday , September 27, 2014

 

Pre-ROD

3 Rounds

30 Second Squat Hold

30 Second Handstand Hold

30 Second Chin Over the bar

 

ROD

Killer Conditioning

30/15 non-stop for five rounds.

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

 

 

ENDURANCE

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.

 

 

ROD 082114

ROD

Thursday, 21Aug14

 

Tabata Thursday 

Conditioning = 2/3 rounds

  • Dynamax Broad Jumps (length of turf /bay door start)
  • Jump, Grab & 1 Pull-up or Attempt (length of one side of rig)
  • Over & Crawl Under (over bench/box /under equalizer)
  • Quick Hand Ladder Drill (2 hands in each step)

Rest 3 minutes

15 seconds work/15 seconds rest for 8 rounds at each movement. 1 minute rest after each round.

  • DB Thrusters
  • DB High Pulls
  • DB Split Jumps (switch at each round)
  • DB Renegade Rows
  • DB Alternating Hang Snatches
  • Single DB Sit-up (grab db at ends and sit-up)

________________________________________________________________

 

ROD 080514

ROD

Tuesday, 05Aug14

 

Tabata Tuesday

6 rounds of 20 seconds work/10 seconds rest at each station with a 1:00 rest between stations.

  • Frog Pushups
  • KB Swings
  • Burpees
  • Kettlebell Standing See Saw Presses
  • Mtn. Climbers
  • KB Rows (r/l)

________________________________________________

ROD 073114

ROD

Thursday, 31Jul14

 

Kettlebell Couplets

Work/rest ratio 20/10 work for 8 rounds at each couplet with a 1 minute rest in between each set of couplets.

  • Figure 8 to a hold
  • KB Cleans (r/l)

1 minute rest

  • KB Rack Squats  (r/l)
  • H2H KB Swings

1 minute rest

  • KB Strict Presses (r/l)
  • KB High Pulls

Go Heavy!!!

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ROD 070714

Tuesday, 07July14

 

Tuesday RoundUP

 

40/20 5 Rounds, 1 minute rest after each round

  • DB Hang Squat clean  (35/20)
  • V-ups
  • Box jumps
  • Wall Balls (20/10)

 

ROD 062114

Saturday, 21June14

 

Summer Destroyer

 

Complete three rounds of each circuit

Do 30 seconds of work/20 seconds of rest for three rounds non-stop.

Circuit 1

  • Kettlebell swings
  • Squat Thrusts
  • KB Figure 8 to a hold
  • Mountain climbers

Take 2 minutes rest, then do this one…

Circuit 2

  • Close grip side-to-side pull-ups
  • DB Floor press
  • Rope jumping-jacks
  • Tornado Twisters

ROD 061114

Thursday, 11June14

 

Fast Pacer

 

8 exercises, 20/10 for 4rds, 1 minute rest after 2 rds are completed.

  • KB SDHP
  • Plank Climbers
  • Push press
  • Air Squats
  • Push-ups
  • Diamond Situps
  • KB swings
  • Jump over Burpee Box Jumps

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