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 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 020114

Saturday, 02Feb14


Tabata Circuit Saturday

4 rounds of 30 seconds work/20 seconds rest non stop at circuit A, rest for 2 minutes, and then move on to circuit B and do the same.


Circuit A:

  • Agility Ladder
  • OH KB Swings (aka American Swings)
  • Jumping Pull-ups
  • Slam Ball

Rest 2 minutes.

Circuit B:

  • DB Single Arm Clean & Press  35/55
  • DB Goblet Squats 35/55
  • TRX Push-ups
  • Plank Climbers w/ Versa Slide Hip Raises


ROD 011414


Tuesday, 14Jan14


Tabata Tuesday                                        

This is a 20 second work /10 second recovery for 4 rounds.

  • Single Arm KB Swing (r)
  • Single Arm KB Thruster (r)
  • Alternating Halo
  • Single Arm KB Thruster (l)
  • Single Arm KB Swing (l)

Rest 1 minute…

  • Single Arm KB Clean (r)
  • Single Arm/Leg KB Row (r arm/l leg bent)
  • Figure 8 to a Hold
  • Single Arm/Leg KB Row (l are/ r leg bent)
  • Single Arm KB Clean (l)




ROD 121013


Tuesday, 10Dec13


Tabata Tuesday

8 rounds of 20 seconds work /10 seconds rest at each couplet

One minute rest between rounds.

  • Reclines
  • Ball Slams

rest a minute

  • DB Thrusters
  • Mtn. Climbers

rest a minute

  • Wall-ball
  • Push-ups




ROD 120713


Saturday, 07Dec13


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 R
  • Kettlebell clean L
  • Mountain climbers

Triplet #2

  • Kettlebell high pulls
  • Dumbbell thrusters
  • Plank climbers

Triplet #3

  • Air squats
  • Squat thrust
  • Push-ups

Repeat all 3 triplets.


ROD 111313


Wednesday, 13Nov13


Get Tight Wednesday

20 seconds work/10 seconds recovery for 8 rounds non-stop at each triplet.

  • KB Clean & Press L
  • KB Clean & Press R
  • KB Swings

Rest 1:30

  • KB Racked Squats (switch at rounds)
  • KB Single Arm Bent Over Row (switch at rounds)
  • KB Tactical Lunges



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 100313


Thursday, 03Oct13














7:30 & 8:30pm

Tabata Thursday

This timed set is the ultimate in High Intensity Interval Training. For us, the couplets have always presented a challenge, but now we are performing couplets Tabata style. So today we will attack this combination of Tabata couplets

20 seconds work/10 seconds recovery for 6 rounds staying at each couplet! Take one minute rest between couplets.

  • Reclines/Half Burpees
  • Dynamax Overhead Wall Toss Crunch/Wall Toss Knee-Knee-Double Knee
  • Dumbbell Thrusters/Sit-outs
  • KB Sumo Deadlift High-Pulls/Mtn. Climbers



ROD 092313

Tuesday, 24Sept13
















7:30 & 8:30pm


Tak’em Out


5 Rounds of

40 seconds work/20 seconds rest, 1:00 rest between rounds.

  • Battle Ropes
  • Bumper Plate Push  25/45
  • Half Burpees
  • DB Thrusters  25/35
  • Squat thrust/Box jumps


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