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ROD 031314

ROD Thursday, 13March14 ( As posted on Saturday, 09Jan10)   Static Strength 1 minute of work/30 seconds rest /5 rounds non-stop Pul- up hold (assisted or unassisted) Goblet Squat hold (90 degrees)...

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ROD 032614

ROD Wednesday, 26Mar14   Body-Weight Wednesday Circuit A is a 12 minute session of 20 second work / 10 second active recovery for 6 rounds at each station… then move on to next. High Knees / Hover...

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ROD 040814

Tuesday, 08Apr14 Balanced Strength 40 work / 20 rest timed routine for 4 rounds, rest 1 minute between rounds. 1 arm KB bench press (alt. sides each rd) 1 arm DB thrusters (alt. sides each rd) Ball...

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ROD 050114

Thursday, 01May14   *** The 5:30 am Class is cancelled. We apologize for any inconvenience. ***   Tabata Pyramid Work/rest ratio is as follows: 30/30 40/20 50/10 40/20 30/30 and done Rest 1 minute...

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ROD 050614

Tuesday, 06May14   Tabata Strength 6 rounds of 20 seconds work/10 seconds rest at each station Complete all 6 stations, take 1 minute rest, move on. HINT….Try keeping the reps consistent throughout...

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ROD 052214

Thursday, 22May14   Kettlebell Monarchs 4 rounds (28 min ) 40 seconds work/20 seconds rest 1 minute rest between rounds Recline Rows Walkouts Kettlebell cleans & press (alt arms each rd) Kettlebell...

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ROD 061014

Tuesday, 10June14   Bring’em Out   5 Rounds of 40 seconds work/20 seconds rest 1:00 rest between rounds Ropes DB Snatch (alt arms) Half Burpees Box jumps Reclines

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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...

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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...

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ROD 081614

Saturday, Auhgust 16, 2014   Pre-ROD: EMOM for 12 minutes min 1 – Jump Rope *8min 2- 50 m Sprint *min 3 – 6 push-ups & 12 Air squats *Min 4 – 50 m sprint  * Perform the movements AFAP, the remaing...

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ROD 091614

Tuesday, September 16, 2014   Tuesday Mayhem 15 seconds work/15 seconds rest for 8 minutes at each couplet. Alternate between each exercise of each couplet. Lower body Kettlebell swings Goblet squats...

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ROD 100414

Saturday, October 4, 2014   Mobility drill: 3 rounds of 20/10 no rest in between rounds Static overhead squat (hold) Static lunge (hold) L Static lunge (hold) R Static superman (hold) Frog push-up Crab...

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ROD 101414

Tuesday, October 14, 2014   Tabata Strength ROD (24 min) 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...

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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...

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ROD 102314

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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ROD 110614

Thursday, November 6, 2014     Thursday’s  Routine 15/15 work/rest x 10 minutes each set Skips DB Thrusters ====================================== Swings Burpees GO HEAVY ON THE THRUSTERS & SWINGS...

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ROD 120914

Tuesday, December 9, 2014     Nor’easter Tuesday Special 15/15  work/rest x 12 minutes each triplet (24 cycles) DB Hang Squat Cleans Half burpees Sit-ups ====================================== Swings...

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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. Kettlebell swings/Power Rope Kettlebell...

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ROD 010715

ROD Wednesday, 07Jan15   4 rounds of 40 seconds work/ 20 seconds rest. One minute rest between rounds. DB Hang Squat Cleans Mtn. Climbers DB Push Press Reclines Plank Climbers Sled sprints/Airdyne...

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ROD 021015

ROD 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/...

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