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

ROD

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

ROD 

Friday, 14Feb14

1ddd

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

ROD

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

ROD

Monday, 11Nov13

 

To all of those who fought for our freedom… We thank you
veterans_day_honoring_all_who_served_poster-re226a9ba84564e12af60629997becbdb_68i_8byvr_512

 

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

ROD

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

ROD

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

ROD

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

ROD

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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