ROD 040814

Tuesday, 08Apr14

Balanced Strength

40 work / 20 rest timed routine for 4 rounds, rest 1 minute between rounds.

  • 1 arm KB bench press (alt. sides each rd)
  • 1 arm DB thrusters (alt. sides each rd)
  • Ball slams
  • Pull-ups
  • 1 arm KB Deadlift (alt. sides each rd)
  • 1 arm Farmers walk (alt. sides each round)

* GO HEAVY! on all single arm exercises.

ROD 031814


Tuesday, 18March14


Moving the Mountain

This is a 30 second work / 30 second recovery for 4 rounds NON-STOP.

  • Jumping Pull-ups
  • Staggered Stance Landmine Presses (switching arms at each round)
  • Mountain Climbers
  • DB or BB Chest Press
  • Back Squats
  • Plate Loaded Overhead Alternating Lunges


ROD 021414


Friday, 14Feb14


KB Haven

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

  • Squat Halos
  • Sit-outs
  • H2H Swings
  • Alternating Single Arm Squat Thrusts
  • Clean & Press Long Cycle
  • Dead Snatches

Squat Halos are a combination of a goblet squat then rotate the KB around the head in both directions and stand… repeat.

Dead snatches are performed starting on the floor with KB between the feet at the heel, squat over then explode KB overhead.



ROD 021014


Monday, 10Feb14


Kick Start

This is a 60 second work / 20 second recovery for 4 rounds non-stop. 26 minute workout.

  • H2H swings
  • KB Push Press  (switch at 30 seconds)
  • Racked Reverse Lunges (kb right /lunge right leg, switch at 30 seconds)
  • KB Rows (switch at 30 seconds)
  • Plank Shoulder Taps (keep hips tight and immobile)

Use a heavier than normal kettlebell and stick with it on all exercises. You will not get stronger always playing it safe with light weights. “Stronger than Yesterday”



ROD 111113


Monday, 11Nov13


To all of those who fought for our freedom… We thank you


War Bell

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

  • Alternating Halos
  • KB Row (l)
  • KB Row (r)
  • KB Swing w/ Walkout & Push-up
  • KB Goblet Squats w Overhead Press
  • KB Alternating Cleans & Rear Lunges

During the Halos make sure to keep the shoulder blades are down and the KB circles close to the head in a controlled motion.  On the walkouts make sure after the swing, place the KB out in the starting position of the swing and walkout quickly, perform the push-up, and walk back to swing again. Just because there is an overhead press in the goblet squat, don’t be squeamish with the weight of the KB and do not rest the KB against the body. Cleans are performed from the floor alternating to each side followed by the same leg rear lunges. All of these transitions from one movement to the next are to be done quickly but efficiently.

ROD 110913

Saturday, 09Nov13



Predator Conditioning

8am & 9:15am

1 Minute of each exercise, 30 sec rest between. get through each exercise 2x’s

  •  SA Overhead KB carry (length of gym) HEAVY!
  • DB Farmers Walks (length of gym) HEAVY!
  • alt Sled Push (length of gym) HEAVY!

Rest 3 minutes…….. then

35/15 for 4 rounds with NO REST!

  • KB swings
  • Slam ball cleans (from the hip) w/ slam 30lbs
  • SL DB squats from box 25/35 (alt ea rd)
  • Sit outs
  • Battle ropes


ROD 072613


Friday, 26Jul13


Perform Extreme & Rapid Movements (PERM)

For Time

  • 200 Jump Rope Rotations
  • 100 Meter Run
  •   30 Kettlebell Swings
  • 100 Meter Run
  •   20 Barbell Front Squats
  • 100 Meter Run
  • 100 Meter DB Farmers Walk (men-40# / women 25#)
  •   20 DB Alternating Snatches (10 r/l) (same weight used in farmers)
  • Run 202 and Home


ROD 061413


Friday, 14Jun13


Skill Drill: Squats (all varieties)

G I F T (God It’s Friday Thanks)

15 seconds work/15 seconds recovery circuit for 10 rounds ~ No rest

  • KB Rows (switch at each round)
  • Barbell Overhead Squats (*barbell front squats)
  • Half Burpees
  • Box Jumps




ROD 050213


Thursday, 02May13


The Barbell, Partner and Me

This is a partner ROD. A barbell will be assigned to each team and you will complete each of the movements below. This will be a timed set and each team member will perform 5 reps apiece and pass the barbell back and forth to each other until the clock has run down which you will have time enough to load up or strip down the bar for the next movement. This will continue untill the routine is over. Challenge and push each other to ensure maximum effort.

This is a 1 minute work with a 30 second recovery for 3 rounds with a minute rest in between. Your partner should be of equal fitness level for best results. The following are the exercises to complete.

  • Deadlifts*
  • Squats
  • Push-ups on Barbell
  • Push Press
  • Clean Pulls



ROD 050113


Wednesday, 01May13


Down & Dirty

This is a 50 second work / 20 second recovery for 3 rounds w/ a minute rest between rounds

  • Sandbag Front Squat into Alternating Reverse Lunge
  • Hip Thrust
  • Burpees
  • KB Deadlift
  • Dynamic Squats
  • KB Bent Over Row


Remember the schedule changes for this week. For tonight it’s 6:30 & 7:30 pm.


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