ROD 121714


Wednesday, 17Dec14


Reminder that the 9 am class starts today, not 9:30. 


Killing It

This is a 35 second work 20 second recovery for 5 rounds NON-STOP done circuit style.

  • Alternating Single Leg Box Jumps
  • KB Dead Cleans
  • DB Hang Snatches
  • DB Rows (men will perform combo row to tricep kickbacks)
  • Dynamax Reverse Wall Ball Toss

Low boxes (18″) will be used for the single leg jumps. Dead cleans will start from the ground. Dynamax Reverse toss is performed with the wall behind you and the ball tossed from a squat position as high as you can with 12# or heavier.


ROD 121514


Monday, 15Dec14


Torrid Quadrant

This is a 40 second work / 20 second recovery for 2 rounds at each quadrant with a 1 minute rest between rounds.

Quadrant 1

  1. Halo Oblique Rotations
  2. KB Thruster (right)
  3. KB Thruster (left)
  4. KB Swing
Quadrant 2
  1. KB Reverse Lunge (r)
  2. KB Reverse Lunge (l)
  3. Burpees
  4. KB Figure 8 to hold
Quadrant 3
  1. KB Bent Over Row (r)
  2. KB Bent Over Rows (l)
  3. Sandbag Hug-Squat-Hop
  4. KB RDL


ROD 121414


Sunday, 14Dec14


Open Gym


NLPN = Instructors ROD choice

NLPS = Open Gym



ROD 121314


Saturday, 13Dec14



8 rounds for time:

  • 12 Thrusters
  • 13 Deadlifts
  • 14 Mtn. Climbers (l+r=1)


ROD 121214


Friday, 12Dec14



This is a 35 second work / 20 second recovery for 6 rounds with a 1 minute rest after every two rounds.

  • Incline DB Presses
  • Farmers Walk
  • Tire Smacks
  • Sled Push
  • Recline Face Pulls
  • Rotational Lateral Ball Slams

Go super heavy on the farmers walk & sled pushes. Lean deeper than usual for the face pulls. In other words really challenge your fitness ability.

ROD 121114


Thursday, 11Dec14



3 Rounds for time:

  •   7 Barbell Hang Squat Clean
  • 14 Barbell Burpee Jumps (over da barbell)
  • 21 Sit-outs
  • 14 Reclines
  •   7 Barbell Deadlifts

***NLPN could use DB’s and jump over sandbags for burpees


ROD 121014


Wednesday, 10Dec14


Everyone For Themselves

3 rounds for Time:

  • 15 Dbl KB Front Squats
  • 20 KB Swings (20k women/ 24K men)
  • 15 Wall Ball Shots (heavier the better)
  • Back & Forth Length of Gym Sled Drag 150#
  • 20 KB Rear Lunges (10 r/l)
  • 15 Dbl KB Push Press
  • 10 TRX Finishers (women)/ Over/Under Grip Chin-ups (men)

ROD 120814


Monday, 08Dec14


 ***Beginning on Wednesday Dec 17th, Wednesday & Friday morning classes will begin at 9:00 am. Tuesday & Thursday Classes will remain the same. 



This is a 30 second work / 15 second recovery for 4 rounds at each couplet with a 45 second rest in between.

  • DB Swing-Thruster/ Burpees


  • DB Renegade Row/ Sit-outs


  • DB Floor Press/ Frog Push-ups


  • DB Lateral Lunges/ Mtn Climbers

Go home and eat/drink protein.

No push-ups on the renegade row. If you cannot perform the db swing to thruster than just do the thrusters. Ask your coaches how to modify the exercises.


ROD 120714


Sunday, 07Dec14



Get your practice on. Not all of us are familiar with all the movement patterns that are required to be performed during the ROD’s. So take this opportunity to improve on those weaknesses. Just think, if you learn to perform more efficiently, the more effective you will be in engaging the proper muscles groups the workout intends to strengthen.


ROD 120614


Saturday, 06Dec14



This is a 30 second work / 20 second recovery for 6 rounds with a 1 minute rest every 2 rounds. This ROD will be performed as a circuit.

  • DB Thrusters
  • KB Swings
  • Horizontal Reclines
  • Ball Slam Jacks
  • Rotational Landmine
  • Sled Push (135#)