ROD 070414
ROD Friday, 04JULY14 10 rounds for time: 17 Reclines 7 DB Thrusters 6 Burpees 200m Run* (NLPS -115 Industrial Loop & NLPN 2nd speed bump) *Perform 10 Air Squats at the turn-around point...
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Saturday, 12July14 ENDURANCE – DO YOUR BEST TO FINISH WITH-IN EACH OF THE 5 MINUTE MARKS start: 21 DB Thrusters, 21 Pull-ups /TRX Face-pulls at 5 min mark : 21 BB Deadlifts, 21 Burpees over-bar at...
View ArticleROD 082014
ROD Wednesday, 20Aug14 Hump Day Short Warm-up Conditioning Circuit = 4 rounds Lateral Hand/Wall Walk (from front to back gym) Scissor Ladder Drill Log Jumps on Benches (set-up under rig) Ape Walks...
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Thursday, September 18, 2014 Pre-ROD: 3 Rounds 30 Second Squat Hold 30 Second Handstand Hold 30 Second Chin Over the bar (palms facing you) ROD 60 Seconds Work / 30 Seconds Rest for 3 rounds A) 30...
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Thursday, October 9, 2014 Prep-Work 10 seconds High Knee Sprints 5 second rest – on the ground lying facedown (drop to the ground as if doing a burpee) *perform for 16 cycles – total 4 minutes ROD...
View ArticleROD 112214
Saturday, November 22, 2014 ONLY HUMAN 4 rounds, circuit style with 1 minute rest between rounds Rd #1 30 raisers Rd#2 25 raisers Rd # 3 20 raisers Rd#4 15 raisers TIMER: Raiser Shuttle run – each...
View ArticleROD 112814
ROD Friday, 28Nov14 The Post Turkey Trot This is a 30 second work / 15 second recovery for 5 rounds at each couplet with a 1 minute rest in between. A DB Swing to Squat to Thruster Burpees B 3 KB...
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ROD Friday, 26Dec14 The Day After Fatmas This is a 45 Second work to 15 second recovery for 4 rounds with a minute rest in between BarBell Dead-lifts Over the Shoulder Sandbag Skips DB Thrusters...
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ROD Wednesday, 07Jan15 4 rounds of 40 seconds work/ 20 seconds rest. One minute rest between rounds. DB Hang Squat Cleans Mtn. Climbers DB Push Press Reclines Plank Climbers Sled sprints/Airdyne...
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ROD Saturday, 16May15 Week-end Welcome This is a 40 second work / 20 second recovery for 5 rounds / 45 second rest between. Barbell Sumo Dead-lifts KB Push Presses Atlas Stone Shouldering (r+l)...
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ROD Saturday, 03Oct15 It’s Kowabunga Time 3 Rounds for time 10 BW Dead-lift Sled Pushes <—> or 35 Cal on Air-Dyne 10 DB Strict Overhead Press 30 second Static Chin-up (hold at top) 10 Reclines...
View ArticleROD 071214
Saturday, 12July14 ENDURANCE – DO YOUR BEST TO FINISH WITH-IN EACH OF THE 5 MINUTE MARKS start: 21 DB Thrusters, 21 Pull-ups /TRX Face-pulls at 5 min mark : 21 BB Deadlifts, 21 Burpees over-bar at...
View ArticleROD 082014
ROD Wednesday, 20Aug14 Hump Day Short Warm-up Conditioning Circuit = 4 rounds Lateral Hand/Wall Walk (from front to back gym) Scissor Ladder Drill Log Jumps on Benches (set-up under rig) Ape Walks...
View Article09182014
Thursday, September 18, 2014 Pre-ROD: 3 Rounds 30 Second Squat Hold 30 Second Handstand Hold 30 Second Chin Over the bar (palms facing you) ROD 60 Seconds Work / 30 Seconds Rest for 3 rounds A) 30...
View ArticleROD 100914
Thursday, October 9, 2014 Prep-Work 10 seconds High Knee Sprints 5 second rest – on the ground lying facedown (drop to the ground as if doing a burpee) *perform for 16 cycles – total 4 minutes ROD...
View ArticleROD 112214
Saturday, November 22, 2014 ONLY HUMAN 4 rounds, circuit style with 1 minute rest between rounds Rd #1 30 raisers Rd#2 25 raisers Rd # 3 20 raisers Rd#4 15 raisers TIMER: Raiser Shuttle run – each...
View ArticleTWO 110415
TWO Wednesday, 04Nov15 High Rep This is a 30 second work / 15 second recovery for 4 rounds with a 1 minute rest. Alternating Lateral DB Goblet Squats Battling Ropes DB Push Press TRX Finisher Bear...
View ArticleHIIT 111715
Tuesday, 17Nov15 Jumping, Slamming,Thrusting & Conditioning This is a 40 second work / 20 second rest timed exercise for 4 rounds with 40 second rest in-between rounds for all to perform. Box...
View ArticleLIFT 112515
-There is no change to Today’s schedule!- WE ARE CLOSED ON THANKSGIVING DAY! *I hope to see everyone at the 66th Lou Mari Turkey Trott at Clove Lakes (see details on our calendar). Wednesday,...
View ArticleLIFT 120915
Wednesday, 09Dec15 Warm-up: The NLP “Famous” Med-ball Warm-up followed by Dynamic Stretching Workout: 30/15 work/rest ratio for 4 rounds Bumper Plate Overhead Walking Lunges 35/45# Reclines...
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