ROD 111314


Thursday, 13Nov14


Groovy Baby

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

Couplet 1

  • DB Renegade Rows (med)
  • DB Alternating Anterior Reaches & Alternating Lateral Lunges (very light)

Couplet 2

  • Plank Climbers
  • Sit-outs

Couplet 3

  • DB Snatches (heavy-switch @rounds)
  • DB Hang Squat Clean Thrusters (heavy)


ROD 101614

Thursday, October 16 , 2014


Prep Work

3 Rounds of

1-Minute Jump Rope

Lunge length of gym & back

1 Lateral Wall Walk



  • Seated Pull-ups
  • KB Racked step up
  • Spiderman Push ups
  • Diagonal Bicycles
  • Sandbag Clean & Squat
  • Dumbbell Push Press
  • Jump rope

round 1: 30 /30
round 2: 30/25
round 3: 30/20
round 4: 30/10

Rest 1 minute between rounds



ROD 092714

Saturday , September 27, 2014



3 Rounds

30 Second Squat Hold

30 Second Handstand Hold

30 Second Chin Over the bar



Killer Conditioning

30/15 non-stop for five rounds.

  • KB high pulls
  • Wall ball
  • Battling Ropes
  • Jumping pull ups
  • Mtn Climbers




Indian Run – Distance TBD by Coach

*jog in a single file line the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line.



ROD 082114


Thursday, 21Aug14


Tabata Thursday 

Conditioning = 2/3 rounds

  • Dynamax Broad Jumps (length of turf /bay door start)
  • Jump, Grab & 1 Pull-up or Attempt (length of one side of rig)
  • Over & Crawl Under (over bench/box /under equalizer)
  • Quick Hand Ladder Drill (2 hands in each step)

Rest 3 minutes

15 seconds work/15 seconds rest for 8 rounds at each movement. 1 minute rest after each round.

  • DB Thrusters
  • DB High Pulls
  • DB Split Jumps (switch at each round)
  • DB Renegade Rows
  • DB Alternating Hang Snatches
  • Single DB Sit-up (grab db at ends and sit-up)



ROD 080514


Tuesday, 05Aug14


Tabata Tuesday

6 rounds of 20 seconds work/10 seconds rest at each station with a 1:00 rest between stations.

  • Frog Pushups
  • KB Swings
  • Burpees
  • Kettlebell Standing See Saw Presses
  • Mtn. Climbers
  • KB Rows (r/l)


ROD 073114


Thursday, 31Jul14


Kettlebell Couplets

Work/rest ratio 20/10 work for 8 rounds at each couplet with a 1 minute rest in between each set of couplets.

  • Figure 8 to a hold
  • KB Cleans (r/l)

1 minute rest

  • KB Rack Squats  (r/l)
  • H2H KB Swings

1 minute rest

  • KB Strict Presses (r/l)
  • KB High Pulls

Go Heavy!!!


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 062114

Saturday, 21June14


Summer Destroyer


Complete three rounds of each circuit

Do 30 seconds of work/20 seconds of rest for three rounds non-stop.

Circuit 1

  • Kettlebell swings
  • Squat Thrusts
  • KB Figure 8 to a hold
  • Mountain climbers

Take 2 minutes rest, then do this one…

Circuit 2

  • Close grip side-to-side pull-ups
  • DB Floor press
  • Rope jumping-jacks
  • Tornado Twisters

ROD 061114

Thursday, 11June14


Fast Pacer


8 exercises, 20/10 for 4rds, 1 minute rest after 2 rds are completed.

  • Plank Climbers
  • Push press
  • Air Squats
  • Push-ups
  • Diamond Situps
  • KB swings
  • Jump over Burpee Box Jumps

ROD 060314

Tuesday, 03June14


Simple Couplets

Do 20/20 seconds of work, then 20 seconds of rest at each movement in each couplet for all 6 rounds, take 1 min rest then move to the next couplet. 
Move quickly from one movement to the next!
  • Jumping pull-ups/Slamball
  • Squat thrusts/Push-ups
  • KB Goblet thrusters / KB high pulls
  • Mtn. Climbers/DB Fast Punches  high/middle/low

Complete all four couplets


Vinyasa Flow YOGA coming soon

Instructor – Mel Tozzi

Place:- NLPN

Days & Times: TBD

Vinyasa means “breath-synchronized movement,” and Vinyasa yoga is a series of poses that will move you through the power of inhaling and exhaling. Vinyasa movements are smoothly flowing and almost dance-like, which explains why it is sometimes referred to as Vinyasa Flow or just Flow.

Vinyasa Flow began as Ashtanga Vinyasa Yoga by a Yogi named Sri Tirumala Krishnamacharya. He was given a place to teach yoga and eventually taught a young boy named Parrabhi Jois his learnings on the power of breathing. Jois then established an institute for practicing the specific form of Vinyasa yoga.

Like all styles of yoga, Vinyasa has both mental and physical benefits. Physically, sweat expels toxins and re-energizes your body. Mentally, the synchronized breathing relaxes your mind and helps to release any blockage of energy flow throughout your body.

good for beginners?
Absolutely! A Vinyasa class is both a great place to start and to continue challenging yourself. If you don’t love Vinyasa after your first class, try other teachers as one class can vary significantly from the next. If you like to focus on the power of breathing and flowing movement through poses, you will enjoy the Vinyasa style.

what to wear
Vinyasa yoga involves a lot of movement, so wear something you are comfortable in to flow from one pose to another. You will likely be working up a sweat so wear something breathable and moisture-wicking.

what to bring
If your studio doesn’t supply them, bring a yoga mat, a towel, and a water bottle to stay hydrated.

what to expect
Expect to move and breathe smoothly from one pose to another. Your class will most likely include Sun Salutations. Vinyasa yoga is almost like a dance with synchronized breath and movements; the style and sequence will vary.