ROD 041614


Wednesday, 16Apr14


High Rock Starter

Run to 141 In Loop
60 KB Swings
30 DB Thrusters
Run to 141 In Loop
50 KB Swings
25 DB Thrusterss
Run to 141 In Loop
40 KB Swings
20 DB Thrusters




ROD 041514


Tuesday, 15Apr14

Weeping Willow

For time:
Run to 125 In Loop
KB Deadlifts 25 reps
Air Squats 50 reps
DB Cuban Press 25 reps
Run to 125 In Loop
KB Deadlifts 20 reps
Air Squats 50 reps
DB Cuban Press 20
Run to 125 In Loop
KB Deadlifts 15
Air Squats 50 reps
DB Cuban Press 15
Run to 125 In Loop

If rain is in the forecast than 200 Jump rope rotations.


ROD 041414


Monday, 14Apr14



We continue our run week with this…. The Sit-outs will be a l+r=1 count

Two Rounds for time:
Run to 115
60 KB Swings
30 Push-ups
15 Sit-outs
Run to 115
40 KB Swings
20 Push-ups
10 Sit-outs
Run to 115
20 KB Swings
10 Push-ups
5 Sit-outs


ROD 041314


Sunday, 13Apr14


9:00 am to 12 pm 


Come and practice what you have learned over your time here at NLP or make up one of the week’s ROD you may have missed.

ROD 041114


Friday, 11Apr14

*** Due to circumstances beyond our control. The evening classes tonight will be cancelled. The 6:00 & 7:00 pm will be Cancelled. We are very sorry for any inconvenience this may cause. ***

Barbell Hell

6 Movements / 10 Reps / 5 sets for time. Perform this routine as fast as possible one right after the other using moderate weight. Trainers recommendation on weight should be: Women small bar 10 lbs on each side & Men long bar and 15 lbs on each side minimum.

  • Deadlifts
  • Bent Over Rows
  • Hang Cleans
  • Push Press
  • Back Squat
  • Push-ups on Barbell


ROD 041014


Thursday, 10Apr14


Walk-Skip-Run & Jump

Power walk is just like the competitive fast walking, skips are high and medium strides & jump rope rotations are fast and uninterrupted. Everyone does plyo push-ups.

Power Walk to 115 Loop

  • 12 KB Deadlifts
  • 12 Frog Push-ups

Skip to 115 Loop

  • 13 KB Goblet Squats
  • 13 Plyo Push-ups

Run to 115 Loop

  • 14 KB Deadlifts
  • 14 Frog Push-ups

Jump Rope 100 rotations

  • 15 Goblet Squats
  • 15 Plyo Push-ups – Repeat sequence…




ROD 040914


Wednesday, 09Apr14


Tactical Tabata

This is a 20 second work / 10 second recovery with a 30 second rest/transition for 8 rounds at each movement.

  • KB Side 2 Side Swings
  • Med Ball Squat Thrusts
  • KB Floor Presses w/Hip Extension
  • Equalizer Reclines
  • Barbell Push Presses
  • Med Ball Plyo Jumps

MB Plyo jumps are done from a squat position push the ball out as you jump forward landing in the same squat position that you started with.  Reclines on 1 Equalizer. KB presses with hips off the floor, glutes tight. 


ROD 040714


Monday, 07Apr14


Monday Mayhem

This is a 30 second work / 20 second recovery for 6 solid rounds with NO REST.

  • KB Front Squats
  • KB Half Kneeling Long Cycle Clean to Overhead Presses (r then l)
  • Atomic Push-ups
  • Single Arm Reclines with Racked Kettlebell
  • Agility Ladder Drill: Instructors Choice



ROD 040614


Sunday, 06Apr14


9:00 am to 12 pm 


Come and practice what you have learned over your time here at NLP

ROD 040314


Friday, 03Apr14


Dumbbell Riot

This is a 30 second work / 10 second recovery for 4 rounds with a 1 minute rest between

Use 1 set of dumbbells same weight throughout every exercise. Use a moderate weight you can manage til completion.

  • DB Renegade Rows
  • Push-ups on DB’s
  • DB Squats (db on shoulders)
  • Squat Thrusts (db in hand)
  • Lateral Lunges w/ Overhead Press
  • Mountain Climbers
  • Standing DB See Saw Presses (hip width, keep knees slightly bent to keep spine neutral)
  • Sit-ups (with single db across chest)




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NLP North

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