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.