ROD 042414

Thursday, 24Apr14


AMRAP for 5 minutes of:

  • 5 Push-ups
  • 10 Split jumps
  • 15 Sit-outs (each side =1)

rest 90 seconds then… 10 minutes of:

  • 15 Swings
  • 10 Push Press
  • 5 Goblet Squats

Rest 2 minutes then….

SPRINT to 85 Industrial Loop STOP, SPRINT to 115 Industrial Loop STOPSPRINT to 125 Industrial Loop STOP and back to 115, 85 & 79 for time.

Sprint Definition -to run at full speed over a short distance(s)


 7 Principles to succeed at NLP

       NLP Sacred 7 Gym Principles
1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best. 2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.3. I may struggle, curse, and cry but I will never quit.4. I will never criticize or beat myself up for what I can’t do today. I will just try again tomorrow.5. I promise to believe in myself, beginning each workout with the thought that “I can do this!”6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do. 

ROD 042314


Wednesday, 23Apr14



Every minute on the minute for 10 minutes

  • 7 Kettlebell Swings
  • 5 DB Thrusters
  • 3 Burpees

Rest 1:30 minutes, then… for another 10 minutes

  •   6 Frog Push ups
  • 12 Split Squats (l+r=2)
  • 18 Mountain climbers (left/right = 1 rep)


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 042114


Monday, 21Apr14


Minute on the Minute Monday 

This is a 22 minute workout done quickly as you want as much rest as possible during each minute.


  • 6 Squat Thrusts
  • 5 Dbl KB Deadlifts
  • 4 Push-ups
  • 3 Chin-ups


  • 6 Reclines
  • 5 Squat Thrusts
  • 4 KB Deadlifts
  •  3 Push-ups


ROD 041814


Friday, 18Apr14


Friday Funbells

Five rounds of: For time
5 Dumbbell Romanian Deadlifts
5 Dumbbell Snatches
5 Dumbbell Split Jumps (l+r=1)
5 Dumbbell Push Presses
5 Dumbbell Squats
Run to 125 In Loop

Looks easy right? Yea if you have 15 lb DB’s in your hand!! Pick the exercise your weakest at and choose the weight based on that. Everyone should be able to do 20 lb Push Presses, well if that is your weakness than the 20 lbs will be your weight for the entire routine.

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 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 040314


Friday, 03Apr14


Dumbbell Riot

This is a 30 second work / 10 second recovery for 4 rounds with a 1 minute rest between

Use 1 set of dumbbells same weight throughout every exercise. Use a moderate weight you can manage til completion.

  • DB Renegade Rows
  • Push-ups on DB’s
  • DB Squats (db on shoulders)
  • Squat Thrusts (db in hand)
  • Lateral Lunges w/ Overhead Press
  • Mountain Climbers
  • Standing DB See Saw Presses (hip width, keep knees slightly bent to keep spine neutral)
  • Sit-ups (with single db across chest)




ROD 033114


Monday, 31Mar14



15 seconds work /15 seconds rest for 7 rounds at each station ~ 30 second transition between stations. All weights should be heavier than normal.

  • Judo Push-Ups
  • DB Alternating Waiters Lunges
  • Kettlebell Swing
  • Wall Ball against the Rig’s Top Bar
  • Reclines
  • Suicide Sprints on Grass



survey monkey


NLP North

If you live on the North Shore and for the last  8+ years you have been giving NLP crappy execuses for why NLP is to far away, please take this survey!