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 071414


Monday, 14Jul14


Strength Plus+

This is a continuous flow through these stations with 10 seconds transition time. Be prepared to move quickly and safely.

  • Dbl KB Front Squats 1 min/10 sec
  • KB RDL’s 1 min/10 sec
  • Alt. Crab Reaches 1 minute/10 sec
  • DB Bench Presses 1 min/10 sec
  • Reclines 1 min/10 sec
  • Seated DB Overhead Presses 1 min

Rest 1 minute… Repeat for 3 rounds.

***With all due respect for others, PLEASE bring a towel when working in the heat. Wipe your bench down when finished. No one wants to share your sweat. 



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 070214


Wednesday, 02Jul14



AMRAP for 22 minutes

  • 7 BB Deadlifts
  • 7 BB Bent Over Rows
  • 7 BB High Pulls
  • 7 BB Hang Squat Cleans
  • 7 BB Front Squats
  • 7 BB Push Press
  • 8 Burpees


ROD 062814

Saturday, 28June14



Three Five Minute Rounds…

  • Run (NLPS & NLPN will run to the second speed bump…aprox 600m)
  • 21 KB Swings
  • 12 Burpees

*If you finish in under five minutes, rest the remaining time.


Rest 2 minutes…..



For time with a partner do 15-12-9-6-3 of:

  • DB Man-makers (m/35lbs – w/20lbs)

*Partner 1 completes 15 MM’s then partner 2. Follow this pattern… One partner working at a time.

ROD 062714


Friday, 27Jun14


Friday Madness

Couplet A: 10 min, 1-5 ladder repeat for as many rounds

  • Dbl KB Clean & Press
  • Dbl KB Bent Over Row

1 Minute rest

Couplet B: 10 min, 1-5 ladder repeat for as many rounds

  • DBL KB Front Squat
  • KB Swing

Only go to 5 and then repeat to 1 do not reverse ladder.

Mini Met-Con - 20 seconds work / 10 seconds recovery for  6 rounds.

  • Jumping Pull-ups
  • Slam Ball



ROD 062614

Thursday, 26June14


Descending Reps

For time:

KB Rows – 25-18-16-14-12
KB Sumo Deadlift Highpull – 20-18-15-12-10
Sit- ups – 50-40-30-20-10



ROD 062514


Wednesday, 25Jun14


Now that you got some relief from the debacle ROD let’s kick some butt today…

Terrified Triplets

Perform each movement in each triplet for 20 seconds non-stop for three rounds. Complete one triplet, rest for 1 minute.

Triplet #1

  • Kettlebell Clean & Press R (from floor)
  • Mountain Climbers
  • Kettlebell Clean & Press L (from floor)

Triplet #2

  • Dumbbell Snatch R (from hang)
  • Kettlebell High Pulls
  • Dumbbell Snatch L (from hang)

Triplet #3

  • Dumbbell Crab Reaches R
  • Plank Climbers
  • Dumbbell Crab Reaches L

Repeat all 3 triplets.

*Dumbbell Crab Reaches – Seated on the ground with 1 arm behind, hold the dumbbell with the free arm against the obliques with palm facing you. As you lift off and reach, turn dumbbell to neutral position.


ROD 062014


Friday, 20Jun14


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 Press (heavy)


ROD 061814





Repeat for 22 minutes

  • Sprint to 85 IL /Courthouse (nlpn)
    5 Dumbbell Romanian Deadlifts
    5 Dumbbell Snatches (5r/5l)
  • Sprint to 85 IL /Courthouse (nlpn)
    5 Dumbbell Split Jumps (l+r=1)
    5 Dumbbell Push Presses
  • Sprint to 85 IL /Courthouse (nlpn)
    5 Dumbbell Racked Squats
    5 Dumbbell Renegade Rows (l+r=1)

Use moderate to heavy DB’s. Rest as Needed. Sprint means Sprint. NLPN will run just to the court house and back.