ROD 072314


Wednesday, 23Jul14


Double Trouble

15 seconds work/15 seconds rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Kettlebell Work

  • Double KB Bent Over Row
  • Double KB Swings

Body-weight Work

  • Burpees
  • Sit-outs

Dumbbell Work

  • DB Goblet Squats (heavy)
  • DB Push Jerks (heavy)


ROD 082214


Tuesday, August 22, 2014


EMOM for 10 minutes

Sprint Suicides – 85% or > of your max speed for 1 minute / Rest 1 minute – Cones will be set-up to denote distances to be run. Wait for instructor to call TIME.

  • NLPS – end of Parking Lot & back
  • NLPN – corner of Oakland to corner of Bement


Farmers Walk Suicides  –  Cones will be set-up 30 feet apart. You will walk to the first cone and back to the start, then go out to the second cone and return and repeat for 3 rounds. You may use either KB or DB but they must be heavy. Then the clock will start for…

AMRAP in 14 Min…

  •   3 BB Sumo Deadlift High Pull
  •   6 NLP Push-ups (remove hands of the floor at the bottom)
  •   9 Box Jumps (jump up and step down)
  • 12 KB Swings




ROD 07192014

Saturday, July 19, 2014



Med-ball OH Lunge Walks – NLPS 115 Industrial LoopNLPN second speed bump



3rds of 21-19-15-12-9 for time:

  • Thrusters 30/20
  • KB Swings 24/16
  • DB Renegade Rows w/Push 30/20
  • Mtn climbers r/l =1

* weight can ONLY be INCREASED




ROD 071614


Thursday, July 17, 2014


Dead Ringer

Partner ROD For Time…

*Coaches will pick teams

**With Partner alternate running 6 x each  NLPS- 115 Industrial Loop & NLPN – First Speed Bump.

***Person not running will hold One kettlebells in rack position, alt sides.

****To be fair …… NO modifation to KB weight unless going heavier, 24/16 
Then immediately begin as an individual…select a challenging weight
20 DB Split Lunges (R)
20 DB Hang Power Cleans
20 DB Front Squats
20 DB Shoulder to Overhead
20 DB Front Squats
20 DB Hang Power Cleans
20 DB Split Lunges (L)
Run –  NLPS- 1 Loop/ NLPN  1.5-Loops (1x around block, then to stop sign then turn around)

ROD 07152014

Tuesday, July 15, 2014


Pre-Workout – Prowler Push Relay

Two Teams -if one team is uneven pick one teamate to go twice (that person goes frst and last)

  • 100 M Sled Push (end of parking lot & back) (4X45lbs/2X45lbs)
    • (NLPN) Sprint to the 1st speed bump with D-ball (25/14lbs)
  • 12 Burpees
  • 15 Thrusters (30/20)

* To be FAIR there is NO modification of weight ALLOWED.

**The next member of the team may not begin until the person in front has completed all 15 thrusters. Team members may help change the weight on the sled if needed.

*** All team members must accumulate 30 Med ball sit ups during the course of the relay. Rlay ends when all members have finished the relay and the med ball sit ups. Med ball sit ups may be done at any time

**** Second place team does 12 burpees at the same time


WORKOUT- Two Rounds for Time…

  • 50 OH Walking Lunge w Plate (45/25)
  • 40 Wall Balls (20/10)
  • 30 Med ball V-ups
  • 20 Goblet Squats (32kg/20kg)
  • 10 Clapping push-ups

POST TIME to the whiteboard!

ROD 071214

Saturday, 12July14



start:  21 DB Thrusters, 21 Pull-ups /TRX Face-pulls
at 5 min mark : 21 BB Deadlifts, 21 Burpees over-bar
at 10 min mark : Run  (NLPS- 202 & NLPN Stop-Sign)
at 15 min mark: 15 DB Thrusters, 15 Pull-ups/Face-pulls
at 20 min: 15 Deadlifts, 15 Burpees over-bar
at 25 min: Run (NLPS- 202 & NLPN Stop-Sign)

*if you don’t finish before time is up for next movement, move on to next movement – If you finish rest cause you deserve it!

ROD 071014

Thursday, July 10, 2014


Metcon – 7 Rounds For MAX Reps:

  • 30 seconds - Star jumps
  • 30 seconds- Ground to Overhead

* Rest 1 Minute Between Rounds

Star Jumps: Start with feet hip witdth apart and hands below knees (squat position) then jump extending your arms and legs to the sides forming a star.

star_jump star_jump_up












1 loop around Industrial Loop (NLPS) or Block (NLPN) for time.

ROD 070914


Wednesday, 09Jul14


Old School Tabata

This is a 20 seconds work / 10 seconds recovery for 8 rounds at each movement

  • H2H KB Swing
  • KB Long Cycle Clean and Press  (switch at rounds)

1 minute rest

  • KB Tactical Forward Lunge
  • KB Squat to Front Kick (kb on right rack left leg front kicks)(switch r/l at rounds)

1 minute rest

  • KB Wind Mills (r/l switch at each round)
  • KB Half Get-ups (r/l switch at each round)


ROD 070714

Tuesday, 07July14


Tuesday RoundUP


40/20 5 Rounds, 1 minute rest after each round

  • DB Hang Squat clean  (35/20)
  • V-ups
  • Box jumps
  • Wall Balls (20/10)


ROD 070414


Friday, 04JULY14


10 rounds for time:

  • 17 Reclines
  •  DB Thrusters
  •   6 Burpees
  • 200m Run*  (NLPS -115 Industrial Loop & NLPN 2nd speed bump)

*Perform 10 Air Squats at the turn-around point