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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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ROD 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...

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ROD 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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09182014

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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ROD 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...

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ROD 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...

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ROD 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 122614

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 010715

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 051615

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 100315

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...

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ROD 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...

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ROD 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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09182014

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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ROD 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...

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ROD 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...

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TWO 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...

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HIIT 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...

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LIFT 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,...

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LIFT 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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