ROD 082110
ROD Saturday, 21Aug10 Bodyweight Training 5 rounds for time of: 10 Recline rows 10 Push-ups w/alt toe touch 10 Squat jumps 10 Burpees 10 yd Bear crawl foward & 10 yd crawl backward...
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ROD Thursday, 18Nov10 Combat Thursday 30/25, 30/20, 25/15, 20/10 Movements: Power wheel bear crawls BAG Close grip pull-ups Kettlebell highpull/catch/squat Mitts Kettlebell deadlifts Sledge hammer...
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Thursday, 19Apr12 Primal H.I.I.T XTREME Perform the following exercises for 30 seconds of work, 20 seconds of rest for 3 rds non-stop. Rest 1 minute rest after the 3 rounds, repeat 3 more...
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Thursday, 03May12 7pm 5 rounds for time of: 3 Wall Climbs or 3 Rope Climbs 30 Box jumps ___________________________________________________ 8pm Are You Ready for Anything...
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ROD Sunday, 28Oct12 Rest Day…for some. For 8-12 year olds. This routine will wake up their Primal Senses. Start out with the medball warm-up and take through to the hip raises. Take them through...
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ROD Saturday, 27July13 Metcon – For time: Run 400m / 50 KB Goblet Squats Run 200m / 40 sit-ups Run 200m / 30 Body Builders (row right, push-up, row left, push-up Run 400m/ 20 burpees Body...
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Saturday, 24August13 SATURDAY COMPILATION 4 minutes at each triplet doing either 20 second intervals continuously for 4 minutes or 4 minute AMRAP’s. Go from one movement to the next without STOPPING...
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Saturday 12Oct13 Saturday Fiesta 25 seconds work/25 seconds work/10 seconds rest x 6 Do 25 seconds of work at each movement in each couplet, take 10 seconds rest then move to the next couplet....
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ROD Because of the move to our new gym Open Gym is cancelled until further notice . Wednesday, 20Nov13 Body Sizzler This is a 45 second work 15 second recovery, 3 rounder with one minute in...
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Tuesday, August 12, 2014 Pre-workout-3 Rounds 30 Second Duck walk 30 Second Bear crawl 30 Second Skips 30 Second Lateral shuffle 1-Minute Rest ROD – 4 rds 6 Hand release push-ups 12 KB Hang squat...
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Warm-up (15 minute cap) 3 Rounds of Laterals around the Rig Lunges around the Rig Bear Crawl around the Rig Crab Walk Around the Rig 20 Knee Raise from the Rig (each time you LET GO OF THE RIG...
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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 25, 2014 Prep Work 8 rds Run (South -115 / North- 1st speed bump) Duck Walk Across gym 10 Push-ups Crab Walk Back ROD AMRAP Saturday 9 Minutes 9 Thrusters (25/15) 9 KB Swings Rest 2...
View ArticleLIFT 020116
Monday, 01Feb16 Where did January go? Before we know it spring will be rolling in. Let’s put in the work NOW! Primal Warm-up 3rds (move SLOWLY) 1:30 Jump Rope –> Bear Crawl <– Walking Lunges...
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Wednesday, 03Feb16 Warm-up 3rds 1:30 Jump Rope –> Groiners w/T-stab <— Ape Walks —> Broad Jump Burpees <— Skips Workout 25/15 6 rds 1 minute Rest every 2rds KB Front Squats Pull-ups...
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ROD Saturday, 27July13 Metcon – For time: Run 400m / 50 KB Goblet Squats Run 200m / 40 sit-ups Run 200m / 30 Body Builders (row right, push-up, row left, push-up Run 400m/ 20 burpees Body...
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Tuesday, 12April16 Warm-up: 10 minutes of Mobility Drills Pre-workout: Sandbag Get Up, 3 reps Ea Side, 6 minutes MAX work Workout: 30 minute cap – complete each group as shown below before moving...
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Saturday, 24August13 SATURDAY COMPILATION 4 minutes at each triplet doing either 20 second intervals continuously for 4 minutes or 4 minute AMRAP’s. Go from one movement to the next without STOPPING...
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Tuesday, 19April16 Warm-up: 12 minutes (running clock) Mobility Drills Tuesday Mix This is a 20/10 tabata circuit. Stay at each exercise for 8 cycles then move onto the next exercise. Rest 1 minutes...
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Thursday, 17Nov16 Warm-up: 3 Rounds 1-Minute Jump Rope 30 Mountain Climbers 1-Minute Elbow/R side/L side Plank Strength: 7 min Farmers Carry/ Bear Crawl SLOW Heavy Walks <—–> SLOW Bear Crawl...
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