ROD 013112


Tuesday, 31Jan12


No Boxing Tonight… so get over it

Tuesday Takeover

This is 3 rounds of 6 exercises 45 seconds work and 15 seconds rest or as we will call it from now on recovery, with a 1 minute rest in between rounds. If you think about it for a minute, that is exactly what your body is doing. It’s recovering from the previous round to continue exercising to the end.

  • Snatch Pull with a Squat Thrust
  • Bent Over Alternating Row (change hands at each rep)
  • Super Plank Climber (plank climber with a pushup)
  • KB Stand-Kneel-Stand (right)
  • KB Stand-Kneel-Stand (left)
  • KB Swing

Today’s Instructor will be our very own Nancy Cofrancesco. She will be guiding you through your fitness journey. She has proven her competency as a trainer for NLP and we want to thank her for her efforts.


Athlete ROD

This is 4 rounds of 5 exercises 45 seconds work and 15 seconds recovery

  • Reclines
  • Box Jumps
  • Mtn. Climbers
  • Burpees
  • DB Hang Squat Cleans

All these exercises should be set up in 5 rows with each row dedicated to each exercise. The class is broken down to even amounts of teams and set up at each row of exercises when done each team will rotate to the next exercise.


It’s 141 days till summer…. will you be ready?


      or        Just Saying…