ROD 042314

ROD

Wednesday, 23Apr14

 

EMOM

Every minute on the minute for 10 minutes

  • 7 Kettlebell Swings
  • 5 DB Thrusters
  • 3 Burpees

Rest 1:30 minutes, then… for another 10 minutes

  •   6 Frog Push ups
  • 12 Split Squats (l+r=2)
  • 18 Mountain climbers (left/right = 1 rep)

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ROD 042114

ROD

Monday, 21Apr14

 

Minute on the Minute Monday 

This is a 22 minute workout done quickly as you want as much rest as possible during each minute.

Men

  • 6 Squat Thrusts
  • 5 Dbl KB Deadlifts
  • 4 Push-ups
  • 3 Chin-ups

Women

  • 6 Reclines
  • 5 Squat Thrusts
  • 4 KB Deadlifts
  •  3 Push-ups

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ROD 041814

ROD

Friday, 18Apr14

 

Friday Funbells

Five rounds of: For time
5 Dumbbell Romanian Deadlifts
5 Dumbbell Snatches
5 Dumbbell Split Jumps (l+r=1)
5 Dumbbell Push Presses
5 Dumbbell Squats
Run to 125 In Loop

Looks easy right? Yea if you have 15 lb DB’s in your hand!! Pick the exercise your weakest at and choose the weight based on that. Everyone should be able to do 20 lb Push Presses, well if that is your weakness than the 20 lbs will be your weight for the entire routine.

ROD 041714

ROD

Thursday, 17Apr14

 

Drenched

3 Rounds for time:

  •   5 Barbell Hang Clean and Jerk
  • 10 Barbell Burpee Jumps (over da barbell)
  • 15 Barbell Push-ups
  • 20 Barbell Deadlifts
  • Run to 115 In Loop

 

ROD 041614

ROD

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 Thrusters
Run to 141 In Loop
40 KB Swings
20 DB Thrusters
Run the Loop to finish.

 

 

 

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ROD 041514

ROD 

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.

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ROD 041414

ROD

Monday, 14Apr14

 

Meglo-Monday

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

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ROD 041314

ROD

Sunday, 13Apr14

 

9:00 am to 12 pm 

OPEN GYM

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

ROD

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

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ROD 041014

ROD

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…

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