ROD 042214


Tuesday, 22Apr14

This week we are focused on moving quickly between movements. Move with a purpose!

EMOM For 22 Minutes c0mplete the following

  •  3 DB Thrusters (25/35)
  •  5 Burpees
  • 7 Renegade Rows

MOVE quickly from one exercise to the other…. do not waste time between movements your REST depends on it!



ROD 041914

Saturday, 19Apr14


Fight Gone RUN

  • Wall-ball (m/20 – w/12 pound ball)
  • KB Sumo deadlift high-pull ( m/24-w/16 kg)
  • Box Jump (20″ box)
  • BB Push-press (m-95-w/65 pounds)
  • Run your ass off to 115 Industrial Loop before the 1 minute mark

In this workout you move from each of five stations after a minute. The clock will sound every minute for 5 minutes. This is a five-minute round from which a one-minute break is allowed before repeating again for 3 rounds.



ROD 041714


Thursday, 17Apr14



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 0041214

Saturday, 12Apr14


RUN WEEK STARTS TODAY, every ROD this week will include running as long as the weather permits.


Three rounds for time of:
Run 200 meters (first speed bump past old gym)
10 Push-ups
20 KB swings
30 KB Goblet squats (same weight as swings)
40 Sit-ups

Post time to comments!


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 040514

Saturday, 05Apr2014



Partner Challenge

Start out by jumping rope for 5 minutes.  Each time you get snagged or stop perform 5 burpees as quickly as possible.


Do the following with your partner in this order.  After completing each exercise both partners will run to the first speed bump past the old gym.

  1. 200 DB or BB Thrusters
  2. 200 Kettlebell swings
  3. 200 Dyna-max Sit-ups (partners will interlock legs and pass the dyna-max to each other between sit-ups)

Choose a challenging set of DB’s and KB and split the 200 reps evenly with your partner.

If doing this workout solo,  do half the reps but everything else remains the same.

Post time to comments

ROD 04032014

Thursday, 03April14




EMOM for 18 minutes

On the odd min -  6 Wall balls  & 3 Burpees

On the even minute – 3 Power Cleans (115/75) & 6 Push ups

On the Power cleans the recommended weight must be used, if not you must Ante-up  6 minutes (3 odd & 3 even) for a EMOM for 24 minutes. It’s time to get stronger like it or not!









ROD 040114

Tuesday, 01April14


Kettlebell Couplets

Work / rest ratio – 20/10

Work for 6 minutes at each couplet with a 1 minute rest in between each set of couplets.

  • Figure 8 to a hold
  • KB Snatch (3rds L/3rds R) newbies 2 handed overhead snatch

1 minute – active recovery (jump rope)

  • KB Goblet squats
  • Alternating KB swings

1 minute – active recovery (jump rope)

  • KB Thrusters (3 rds R / 3 rds L)
  • KB high pulls

1 minute – (jump rope)

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