ROD 103114


Friday, 31Oct14


KettleBell Fright Fest

Take 3 sizes of Kettlebells i.e., 16-14-12K to complete the following descending reps from 10-8-6-4 with all kettlebells. You will break up the reps in half for each side, i.e., H2H swings 5 r/5l, next round 4r/4l… and so on. The clock will be set for 25 minutes so try to complete all sets going from the highest rep down the ladder. Remember do 5r/5l for the 16k, 5r/5l/ for the 14k, 5r/5l for the 12k and so on…When transitioning from one side to the other, ensure proper kettlebell technique.

  • H2H Swings
  • Racked Squats
  • Forward Lunges (same side, r leg/r kb)
  • Cleans
  • Presses


ROD 102914


Wednesday, 29Oct14


Strength Day

Perform the following movements for 25 minutes taking rest as needed. Men must use one weight, 20 k or heavier, for all movements, women try to use one weight, like a 14 or 16 k, as well. Go heavy or go home.

  • Single Arm Swings 5r x 5l
  • KB Presses 5r x 5l
  • 5 – 2 Jack Burpees
  • KB Cleans 5r x 5l
  • Racked Squats 5r x 5l
  • One Arm Row 5r x 5l
  • Run  S-to 115 and back /N first speed bump…..epeat as many times as possible.

Cleans can be dead or long cycle depending on the individuals technical level. Presses can be strict, push press or push jerk again depending on weight of KB.



ROD 102714


Monday, 27Oct14


Functional Monday

This is a 45 second work / 15 second recovery for 4 rounds with a minute rest in between

  • Alternating Side Step KB Swings
  • KB Suitcase Dead-lifts
  • DB 3-D Lunges (front/side/rear-switch @ rounds)
  • DB Rotational Overhead Presses (db overhead rotate to each side – switch @ each round)
  • Recline to Forward Lean Overhead Extension
  • 180 Ball Slams

On the DB rotational presses make sure that if you rotate to the right you pivot with the left foot and visa versa. On the recline to forward lean make sure you engage your core maximally during the extension phase to avoid unnecessary hyper-extension of the lower back.


ROD 102614




Open Gym



ROD 102414


Friday, 24Oct14


Ole Geezer / KB

This is a 45 second work/15 second recovery for 4 rounds with a 1 minute rest in between.

  • H2H Swings
  • Alternating Single-arm Deadlifts
  • Rows (switch @ rounds)
  • Cleans (switch @ rounds)
  • Windmills (switch @ rounds)
  • Presses (switch @ rounds)

KB Windmill instruction will be part of the warm-up.


ROD 102214


Wednesday, 22Oct14

Hit the Deck 4i9ape9iE

All player’s will line up and the deck is placed up front. The first member will approach the deck and select a card. That card will, by suit & number, determine the movement & rep’s. This will be done until all 54 cards have been played or a time limit of 30 minutes has expired.

All movements will be performed together to ensure compliance.

Let’s start easy with…

Any Ace = 1 minute rest (ahhhh) don’t get soupped up there are only 4 of them.

The heavy hitters…

  • Heart’s = DB Thrusters
  • Spades’s = DB Lunges (each side)
  • Diamond’s = KB Swings
  • Club’s = DB Renegade Rows (each side)

Face cards reps are Burpee Variations (ouch)…

  •  King’s = 20 reps  2 Jack Burpees
  • Queen’s = 15 reps 1/2 Burpees
  • Jack’s = 12 reps Squat Thrusts

Then the Whammy…

  • The Big Joker = 50 Mtn Climbers (l+r = 1)
  • Small Joker = 45 Sit-outs (one side = 1)

The numbers 2-4 cards are runners = 2= 30 second, 3= 60 second & 4= 90 second stationary High Knees.



ROD 102014


Monday, 20Oct14


Monday Boost

Mini Met Con

20/ 10  for 8 rounds (16 cycles), alternating between the following 2 movements.

•2 Jack Burpees / Mtn. Climbers

Rest for 1:30 mins, then…

Seven rounds for time of:

  • 30 KB Swings
  • 20 DB Push Presses
  • 10 Ball Slams




ROD 101914


Sunday, 19Oct14


Open Gym

NLPS – 9:30 am – 12:00 pm

NLPN – 8:00 am – 9:00 am (class)

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 101714


Friday, 17Oct14


Complimentary Complexes

This is a 40 second work / 20 second recovery for four rounds with a minute in between rounds.

  • DB Hang Squat Clean
  • 3 Way DB Speed Punches (10 up, 10 mid and 10 down strikes)
  • Barbell Sumo Deadlift High-Pull
  • Reclines to Finishers
  • 2 Jack Burpees
  • DB Alternating Lunge Curls to Overhead Press



ROD 101514


Wednesday, 15Oct14


Double Kettlebell Time 

This is a 35 second work / 15 second recovery for 6 rounds with a 1 minute rest in between 2 rounds.

  • Front Squats
  • Deadlifts
  • Rows
  • Swings
  • Clean & Press