ROD 100511


Wednesday, 05Oct11


Met – Con

10 Rounds at each station

15 seconds work/ 15 seconds rest

Station 1

  • DB Thrusters
  • Single hand swing (alternating between L/R each round)

1 1/2 minute rest… then

Station 2

  • Split squats (Alt)
  • NLP Push-ups


NLP Kettlebell Workshop – Date (TBA)


During this Kettlebell workshop you will learn the following:

The Five Pillars:

  • Press
  • Pull
  • Squat
  • Lower body pull
  • Core

Lets cover each area with kettlebells as the focus:


KB Military Press or KB Floor Press. This includes all of the variations such as the Sots Press, Double Clean and Press, Alternating Floor press, See-saw Press, Push press and the Jerk.


Renegade Row, Alternating Bent-over Row, Double Bent-over Row, One-arm Row


Double Front Squat, Hack Squat, overhead squat

Lower body pull:

Double Swing, Double Snatch, One-arm Swing, One-arm Snatch, Double Clean, One legged Deadlift


Windmill, Turkish Get-up

Covering the above five areas ensures that you build a strong and balanced physique. Many people tend to focus on what they enjoy and neglect what they do not care for. We will teach you the basics of kettlebell work that you will use during the ROD’s. We have seen a lot of the members not sure of their form or more dangerous, not knowing how to perform the basic KB exercises. This is not only unsafe but decreases the combination of exercises we can program for everyone, which we all know leads to boredom. In this workshop not only will we cover the hands-on but also explain the mechanics of the movements.