ROD 091914
ROD Friday, 19Sept14 One 2 One 2 Combo Circuits 30/30/30/30 work-work-work-rest in a circuit style for 3 rounds rest for 1 minute and move to the next circuit. Circuit 1 Squat Thrusts / Sit-outs /...
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Tuesday, September 23, 2014 Pre-ROD Minute 1: Squats Minute 2: Push-ups Minute 3: Squats Minute 4: Push-ups Score= total reps LADDERAP The Ladder (15 minute Cap) Climb as far as you can! 2, 4,...
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October, Tuesday 7, 2014 Prep Work 25 celebratory Burpees (CB’s 50th Birthday) ROD 50-40-30-20-10 Air Squats Push-ups After Each Round 12 Ground to Overhead (BB/KB /DB/SB) Run (115 Loop/ 1st Speed...
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Thursday, October 9, 2014 Prep-Work 10 seconds High Knee Sprints 5 second rest – on the ground lying facedown (drop to the ground as if doing a burpee) *perform for 16 cycles – total 4 minutes ROD...
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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...
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Saturday, October 18, 2014 ROD 15 Minute AMRAP 7 BB/DB/KB Thrusters (select a challenging weight) 10M BP Overhead Walking Lunge (35/25) 7 Hanging Knee Raises 10M BP Overhead Walking Lunge (35/25)...
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Thursday, October 23, 2014 Prep Work South – Run to end of Loop North – Run to stop sign 25 Walking lunges before the run 25 Squats at the end of the Loop / at the stop sign 25 Burpees end of the run...
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Thursday, October 30, 2014 ROD One Dumbbell…. 40 seconds of work / 20 seconds rest / 4 rounds Rows Snatch Goblet squats Mtn Climbers Farmers walk CORE 3 Rounds *1-Minute Plank 50 Hollow Out...
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Saturday, November 1, 2014 ROD 3 Rounds 2-Minute intervals 20 Box Jumps Remaining Time: Half Burpees 20 Overhead Lunges (45/25) Remaining Time Jump Rope 20 Slam Balls (20/15) Remaining Time:...
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Saturday, November 8, 2014 ROD Dyna-MIGHT II 20 minute AMRAP 15 Thrusters 10 Push-ups (both hands on the Dyna-max) 5 Squats * perform all the movemnets holding 16,12, or 10 lb dyna-max ball....
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Saturday, November 15, 2014 ROD 11-1 reps – 30 minute Cap – complete one exercise before moving on Back Squats (135/85or >) Push Press (105/65 or >) DB or BB Pull-ups Endrance 100 *1 Round...
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Tuesday, December 2, 2014 PREP WORK 3 Rounds -20 Second Handstand Hold -3 Burpees -20 Second Squat Hold – 3 Burpees -20 Second Chin Over the Bar Hold -3 Burpees *Coach will start the 20 sec clock....
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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...
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ROD Tuesday, 10Mar15 Elysium This is a 30 second work / 20 second recovery for 4 rounds with a 1 minute rest after 2 rounds. Stone Squats (sandbags@NLPN) Box DB Step-ups w High Knee (switch@rounds)...
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ROD Monday, 25May15 ROD to Remember In memory of all our Fallen Hero’s across our Nation, which includes all of our Uniformed Services, this Memorial Day Four rounds of 35 seconds work /...
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ROD Saturday, 30May15 Walk in the Park This is a 35 second work / 15 second recovery for 4 rounds with a 1 minute rest in between. Goblet Squat to Alternating Rear Lunges Single Arm Bottoms-up KB...
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ROD Thursday, 11Jun15 Thursday Challenge This is a 35 second work / 20 second recovery for 4 rounds with a 1 minute rest in between. Landmine Front Squats DB Rows DB Single Arm Split Snatch Oly Ring...
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ROD Monday, 15Jun15 Week Starter Perform AMRAP for 5 minutes at each circuit resting for 1:30 in between Circuit A 5 Chin/Pull-ups/Rope Pulls (grab rope pull 5x’s) 10 Push-ups 15 Air Squats on...
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ROD Wednesday, 08Jul15 Builder 3 rounds of: Run 300 meters 15 reps 70-lb w/ 95-lb m BB Push Presses Rest 2 minutes This is a 30 second work/ 20 second recovery for 4 rounds BB Back Squat BB Power...
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ROD Monday, 20Jul15 Sweltering 3 rounds for time 6 Deadlifts 12 push-ups 18 Sit-ups 100 m run This is a 20 second work /10 second recovery stay on each exercise for 8 rounds with a 1 minute rest in...
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