Hostyle Conditioning

From the Blog

Workout Archive

Friday May 24th

hostyle conditioning

150 swings
40 spiderman push ups
40 clean and press then lunge left then right

100 swings
30 spiderman push ups
30 clean and press Lunge left lunge right

50 swings
20 spiderman push ups
20 clean and press lunge left lunge right

Guys use the 24 kg bell for swings
Gals use the 16 kg bell

Monday May 20th

Long weekend Finisher

As with all Monday on long weekend we run a 7 pm blended class where we put a 7 and 8 pm level workout together.

And when the weather rocks like it did tonite we hit the park on the top of the hill across from Hostyle on Jeanne D’arc blvd

Long weekend Monday Hostyle

We broke up into 3 groups and have 4 workouts to do

#1 5 rounds of

Hill runs with a 20 or 40 lb sand bag
plus 20 kettlebell swings

#2 5 rounds of

20 Kettlebell Upright row and press
sled drag for 50 feet

#3 3 rounds of

Stars Push ups through a 15 ft ladder
sand bang lunge for 15 ft

#4 5 rounds of

Battle rope slams x 10 + Battle rope drumming for 10 seconds
20 Kettlebell Clean and press (10 per side)

Hostyle Outdoor kettlebell

some good ole fashion Ass Kickery !!

Saturday May 18th

Traveling Workout

So I was out of town this weekend in Toronto at the in-laws.

I meant to to bring a kettlebell and get some workouts and good walks in

BUT I forgot the dang Kettlebell, I was at Sport Check getting some stuff for the kids and I bought a skip rope and did this quick Workout.

10 rounds

Skip 30 reps
10 burpees
Skip 30 reps
9 burpees
Skip 30 reps
8 burpees…and so on until the final round of
Skip 30 reps
1 burpees

It took me 25 minutes and change to finish, then I hit a nice 45 minute walk to bring it down.

Thursday May 16th

Kettlebells

Hostyle Mobility Warm 5 – 8 minutes

3 Rounds

Swings 30 reps
Clean and Press 10/side 20 reps
1/2 Turkish Get ups 5 side 10 reps
High Pulls 30 Reps
Snatch 10/side 20 reps
Full Turkish Get ups 5/side 10 reps

Mobility Cool Down

Ninja Star

Hostyle Dbl Kettlebell Swing

Wed May 15th 6 am

Tire flipping at Hostyle

Mobility Warm up

5-8 minutes

Workout

Deadlift 5 X 5 * followed by
Amrap 25 min (As Many Rounds As Possible )
Tire flip X5
Box jumps X 15
*5 sets of 5 reps on deadlift

After warm up choose a challenge weight that allows you to get 5 good reps with proper form.

It should be a weight you could handle for 7-8 reps on the first set

Friday May 10th 6 am

Wow Gotta get back to doing the workout of the day posting…

Now that we run 17-20 classes a week I have been remiss in getting this updated

lets get back to it!

Run 500 meters
40 reps of each of the following
Chin ups or Trx Rows
Burpees /w push up
Squats
Push Ups
Ankle Touches
run 500 meters or Row 500 – 750 meters

DSC00377

Friday September 28th 6 am

Todays Workout

AMRAP 30 Minutes of
Burpees X 10
Chins X 15
Squats X 20

If your not sweating your balls off after this..

Your work ethic is shiiiit !

Wednesday September 12th 6 am

I really liked this workout this morning.

It incorporated Cardio, strength and core.

We had 2 lanes going

one had the prowler the other had the sled which had to be pulled backwards.

While a person was doing this combo, everyone else was on a different station and once someone finished their prowler /sled combo everyone one

rotated stations and then someone else had their turn on the prowler/sled combo.

Then each round we increased the number of trips to be done on the prowler/sled combo as well as increasing the weight on the Prowler and the Sled as well.

We did a single trip on round one.

then a Double trip on round 2

And finally a triple trip on round 3

we then finished with the September Finisher

deadlift for 30 reps

Check out the Video below

Monday September 10th 6 am

Kick Ass Workout This Morning

4 rounds or 45 minutes |(which ever comes first)

Swings – 50 reps
Angry Cats – 25 reps
Chin ups – 15
Kbell Squat Thrusters X 15
Deadlifts X 5
1/2 get yups x 5
Burpess X 10

Saturday September 8th

This morning marked the return of the 1000 rep challenge!

it consisted of

1000 reps

4 Rounds

Kettlebell Swings – 100 reps
Angry Kats – 50 reps
Chins – 25 reps
Squat Thrusters – 25
1/2 get ups – 10 side
Deadlifts – 10
Burpees – 20

the faces of a 1000 reps

All focus

Pushing thru

Just a little More

Concentrate on 5 reps at time

Monday August 27th 6 am

Back Attack Day at Hostyle

AMRAP 30 minutes
Bent rows with Kettlebells x 10 reps
Deadlifts X 5 reps Guys 135# – Ladies 65#
Row 500 meters
Chin ups X 10

Saturday August 18th 9 am

I hadn’t coached a Saturday morning class in quite a few weeks, so when Daryl said he needed the morning off I was glad to take the 8 and 9 am class.

So I wanted to do a tough workout that pushed Cardio, Core and Strength workout so I threw down the classic Kettlebell – Prowler combo

We lined up kettlebells from 8 kg to 40 kg in 4 kg increments and loaded up the prowlers with 12 and 16 kg kettlebells

Kettlebell Prowler Gauntlet Set up

Round 1 was Swings alternating with A prowler single

So it went like this

8 kg swings 15 reps then a prowler single
12 kg swings 15 reps then the prowler and so on

Rnd 1

8 kg + prowler
12 kg + prowler
16 kg + prowler
20 kg + prowler
24 kg + prowler
28 kg + prowler
32 kg + prowler
36 kg + prowler
40 kg + prowler

Followed by Curd 400

Rnd 2

ATB for 15 reps when the weight gets too heavy switch to Sumo Deadlift again 15 reps

8 kg + prowler
12 kg + prowler
16 kg + prowler
20 kg + prowler
24 kg + prowler
28 kg + prowler
32 kg + prowler
36 kg + prowler
40 kg + prowler

Followed by Curd 400

Finisher

100 ALT Kettlebell Swings

Here is the Class in Action….

Here is A video OF JoJo swinging the 40 KG Kettlebell

And here is some Video of Isabelle rocking the 36 kg Kbell and Rachel crushing the 40 kg Kbel

Monday August 7th 8 pm

Last Night we hit the Hills for some Kettlebell – Spartan Style Training

We had the following Kettlebell Stations set up along the Course up and and down the Hill.

ATH – Around the Head
Upright Row and Press
Towel Swings

Also

Sled Dragging
Sled Pulling
Pony Jump Station
Big Hill run at the beginning of each round then short runs between stations

Round # 1

10 reps of all stations

Round # 2

20 reps

Round # 3

30 reps

Wednesday August 1st 6 am

Here is the workout below

Round 1

Sled – Single 100 ft out and back
Stations
Seated Kettlebell Press
DBL Bent Over Row
Rack Lunge
Band Press
Hole Squats
Kettlebell ATH
Jacks

Round 2

Sled – Dbl 100 ft out and back twice
Stations
Seated Kettlebell Press
DBL Bent Over Row
Rack Lunge
Band Press
Hole Squats
Kettlebell ATH
Jacks

Tuesday workout July 31 2012

Bench volume
30 rep benching
315 10 – 12 – 10
Feeling big Kettlebell workouts

1000 reps in 48 hours

Incline BB 5×6 285
Standing barbell 5×3 165
DB tricep ext # 50 lbs
6 x 10 25 secs rest
Shoulder mobility

2 sets of 15 reps of purple band

Band L flyes
Band pull aparts
Band dislocations
Band press
Kettlebells
Figure 8 to a Hold – 5 Minutes
Ladder
Man Maker – DBL Clean – DBL Press Dbl Squat 1 rep of each
super set with 10 swings
Ladder went from 1 set of the man makers then 2 sets then 3 sets then 4 sets then 5 sets always followed by 10 swings after each set.

Each cycle took about 4 minutes.

Completed 3 Cycles.

Then 1 arm Kettlebell Sit ups – 100 reps

Wednesday 18th 6 am Class

“Fuego”
2 exercises
Ladder
Row 500 meters or 70 ball slams
Burpees 21
Row 500 meters or 70 ball slams
Burpees 18
Row 500 meters or 70 ball slams
Burpees 15
Row 500 meters or 70 ball slams
Burpees 12
Row 500 meters or 70 ball slams
Burpees 9
Row 500 meters or 70 ball slams
Burpees 6
Finisher 100 Situps

Friday July 13th 6 am Class

Workout

400
Chins 20
Burpees 5

400
Chins 15
Burpees 10

400
Chins 10
Burpees 15

400
Chins 5
Burpees 20

Wednesday July 11th 7 pm Beginner Kettlebell Class

Tobin’s Hostyle 300 Wake Up Challenge

40 x 2 Handed Swings
20 x Upright Rows and Press
40 x Kettlebell Crunches
40 x Catchers Squats (elbows touch)
20 x Kettlebell Pushups
40 x Around the body once & Switch (count 1 per switch)
40 x Alternating direction Halo (ATH)
20 x Kettlebell Crush Curls
40 x Alternating Single Hand Swings

Done, note your times!

Sergio 14:26
Eric Whissell 13:10
Marc 11:59
Rick Lessard 12:24
Sheena 20:00
Darius 14:07

Monday July 9th 6 am Conditioning class

Monday June 25th 6 am Conditioning class

Curd 400
TRX Travel plank into a push up X 20

Curd 400
TRX Travel Plank into a push up X 20

Balls Slams – 100

Friday June 22th, 6 am Conditioning class

Jax and Stuff

30 secs of Jax followed by a variety of other exercises repeating back to jax

example

Jax
Lunges
Jax
Push Ups
Jax
Planks

1st round
3:00 minutes
rest 60 secs

2nd Round
5:00 minutes
Rest 60 secs

3rd Round
7:00 Minutes

4th Round
10:00 Minutes

Curd 400 run

Shoulder Mobility
Band Pull Aparts
Band dislocates

Thursday June 21th, 6 am Conditioning class

Round #1

Prowler Timer Single
Battle ropes
Horizontal row
Squats
Push Press
Bench Press
Ball slams

Round #2

Prowler Timer Double
Battle ropes
Horizontal row
Squats
Push Press
Bench Press
Ball slams

Round #3

Prowler Timer Triple

Battle ropes
Horizontal row
Squats
Push Press
Bench Press
Ball slams
Finisher

Double Kettlebell Rack Hold for 3:00 minutes

Wednesday June 20th, 8 PM Kettlebell class

Warm up / review

2 min Tag Team Pushups
5 minute Snatch challenge
One switch allowed, proper form, aim for over 100!
Start with your weaker arm.

1, 2, 3, 4, 5 of each:

Kettlebell burpees
Kettlebell burpees Clean and Press
Kettlebell burpees Snatch

1, 2, 3, 4, 5 of each:

Swing ball catch and press
Swing push off
Swing Flips

Tuesday June 19th

Here’s one of our powerlifting workouts from today

Tuesday workout

Bench volume

30 rep benching 295 – 15 – 16*
Incline BB 5×6 260*
Standing barbell 5×3 160*
DB tricep ext # 50 lbs 6 x 10 30 secs rest

Shoulder mobility

2 sets of 15 reps of purple band

Band L flyes
Band pull aparts
Band dislocations
Band press

Monday June 18th 6 am

Top of the Minute
Kettlebell Swings 5-10-15-20-25-30-35-40-45-50
Pelvic Raise 2 sets 15 reps
Top of the Minute
Squat Thrusters 2-4-6-8-10-12-14-16-18-20-22-24-26
Pelvic Raise 2 sets 15 reps
Curd 400

Wednesday June 13, 2012

8PM Kettle Bell Intermediate

Tobin’s Hostyle 500 Mess Me Up Challenge!

60 x 2 Handed Swings
60 x Leg Raises
40 x Alternating Sides Sumo
Squats (elbows touch)
60 x Romanian Flo Twists
20 x Spiderman Push Ups
40 x Horn Curls and Press
60 x Figure 8 to a Hold
60 x Alternating Lunge Twists
40 x Arm Ext Bridge and Crunch
60 x Alternating Single Hand Swings

The Results:

John 20:15
Cheryl 21:54
Mike 23:36
Curd 23:59
Rachel 25:49
Nick 36:56

Wednesday June 13, 2012

6AM General Conditioning

4 Rounds of the following:

Saxton Press 16
Rack Lunge 16
Spiderman Push Up 16
SLDL 16
Saxton Press 12
Rack Lunge 12
Spiderman Push Up 12
SLDL 12
Saxton Press 8
Rack Lunge 8
Spiderman Push Up 8
SLDL 8
Saxton Press 6
Rack Lunge 6
Spiderman Push Up 6
SLDL 6

Shoulder Mob

Band Fly
Band Pull Aparts
Band Dislocates

Monday June 11, 2012

8PM Kettle Bell Intermediate

Warm up / review

1 min Spiderman pushups
1 min leg raises
2 min Plank Circles and T’s

30 sec each, 60 sec break
20 sec each, 40 sec break
10 sec each

Dbl high pulls or 2 handed single
Dbl Clean or single one side then the other side next time
Dbl rack squats or catchers or racked for single
Dbl Press or single catchers press or one arm
Dbl Swings

Finisher:

25 Squat Thrusters
50 Swings

Monday June 11, 2012

6AM General Conditioning

AMRAP 35
Alternate Curd 400 / Row 500
Triple Step Push Up 15
Snow Board Squats 12
Turkish Get Up 5/side
Ball Slams 30

Repeat!

Friday June 8, 2012

6AM General Conditioning

3 Rounds of the Following:
Kettle Bell Press 5/side
Kettle Bell Swings 10
Kettle Bell Squat 5/side
Kettle Bell Press 5/side
Kettle Bell Swings 10
Kettle Bell Squat 5/side
Kettle Bell Press 5/side
Kettle Bell Swings 10
Kettle Bell Squat 5/side
Crush Curl 12
Zotts Press 12

Finisher Prowler Single 8

Wednesday June 6, 2012

8PM Kettle Bell Intermediate

5-5 Half Turkish to a T
5-5 Windmills
5 dbl swings
5 dbl squats
5 dbl rack steps
15 Crush Curls
15 Saxton Press
5 dbl swings
5 dbl squats
5 dbl rack steps
5-5 Half Turkish to a T
5-5 Windmills
5 dbl swings
5 dbl squats
5 dbl rack steps
15 Crush Curls
15 Saxton Press

Wednesday June 6, 2012

6AM General Conditioning

WOD

Curd 400

3 Rounds of the Following:

Pelvic Raise 30 secs
Kettle Bell Swings 30 secs
Scissor Crunch 30 secs
Inch Worms 30 secs
Planks 30 secs
Jax 30 secs
Pelvic Raise 45 secs
Kettle Bell Swings 45 secs
Scissor Crunch 45 secs
Inch Worms 45 secs
Planks 45 secs
Jax 45 secs
Pelvic Raise 60 secs
Kettle Bell Swings 60 secs
Scissor Crunch 60 secs
Inch Worms 60 secs
Planks 60 secs
Jax 60 secs

Finisher: Prowler 8 1/2 x’s

Monday June 4, 2012

8PM Kettle Bell Intermediate

4 Rounds of the Following:

Kettle Bell Rack Lunges 40
TRX Rows 40
BDW Squats 40
Feet Elevated Push Ups 40
Kettle Bell Rack Squats 40
Face Pulls 40
Overhead Kettle Bell Squat 40

Kettle Bell Rack Lunges 30
TRX Rows 30
BDW Squats 30
Feet Elevated Push Ups 30
Kettle Bell Rack Squats 30
Face Pulls 30
Overhead Kettle Bell Squat 30

Kettle Bell Rack Lunges 20
TRX Rows 20
BDW Squats 20
Feet Elevated Push Ups 20
Kettle Bell Rack Squats 20
Face Pulls 20
Overhead Kettle Bell Squat 20

Kettle Bell Rack Lunges 10
TRX Rows 10
BDW Squats 10
Feet Elevated Push Ups 10
Kettle Bell Rack Squats 10
Face Pulls 10
Overhead Kettle Bell Squat 10
Prowler Triple

Friday June 1, 2012

6AM General Conditioning

40 MINS

Outside Prowler Time
Kettle Bell Shrugs
Upright Rows
Bent Over Rows
Prowler Shuttle

Wednesday May 30, 2012

8AM Kettle Bell Intermediate

Warm up / review – Complex

Big warm up. Windmill

Done in a circuit, one rep each, smooth transition to the next move and repeat.

2 min, 4 min, 5 min sets

Full burpee
Clean & press
Racked squat
High pull
Snatch
Swicth

3 rounds at a time:

Full burpee
Double clean & press
Double racked squat
Double high pull
Double Snatch

Wednesday May 30, 2012

6AM General Conditioning

AMRAP 30 mins
Burpees 25
Ball Slams 25
Squat “T”
Mountain Climbers 25
Row 500

Monday May 28, 2012

8PM Kettle Bell Intermediate

3 Rounds of the Following:
40 Swing with bands to heavier and heavier Kettlebells
10-10 Clean and press
20 renegade rows
20 alternating Hot potato Squats
20 ATB to a Hold
Hip Band Swings in between and after.

Monday May 28, 2012

6AM General Conditioning

Prowler X’s 10 (12kg)

10 Rounds of the following (60 seconds of rest in between)

Round 1

Box Steps 30
Swings 30

Round 2

Box Steps 45
Swings 45

Round 3

Box Steps 60
Swings 60

Round 4

Box Steps 75
Swings 75

Round 5

Box Steps 90
Swings 90

Round 6

Box Steps 90
Swings 90

Round 7

Box Steps 75
Swings 75

Round 8

Box Steps 60
Swings 60

Round 9

Box Steps 45
Swings 45
Round 10
Box Steps 30
Swings 30

Friday May 25, 2012

6AM General Conditioning

WOD
Prowler 4 Singles
Curd 400
Kettle Bell Gauntlet 20 Mins
Curd 400

Finisher:

Ball Slams 100
Chins 50

Wednesday May 23, 2012

8PM Kettle Bell Advanced

Warm up / review

2 min pushups play

Sumo squats
Swing flip ball press
Turkish getups
ATB fig 8 flip
Football catch
Kettlebell Bridge / arm extensions and crunch
Swing marathon play!

Tuesday May 22, 2012

7PM General Conditioning Beginner

AMRAP (3 Rounds)

Round One- 30 secs per exercise:

Chin Ups
Prowler
Deadlifts
Burpees
Kettle Bell Squats

Round Two – 60 secs per exercise:

Chin Ups
Prowler
Deadlifts
Burpees
Kettle Bell Squats

Round Three – 90 secs per exercise:

Chin Ups
Prowler
Deadlifts
Burpees

Kettle Bell Squats

Finisher: Kettle Bell Hold 2 mins

Friday May 18, 2012

6AM General Conditioning

Curd 400 W/bag
Chest Press 30 Reps
Stiff Leg Deadlifts 30 Reps
TPlanks 15/side
Row 750M

Finisher 30 Reps Chins

Wednesday May 16, 2012

8PM Intermediate Kettle Bell

Challenge for time.

Tobin’s Hostyle 500 Mess Me Up Challenge

60 x 2 Handed Swings
60 x Leg raises
40 x Alternating sides Sumo Squats (elbows touch)
60 x Romanian Flo Twists
20 x Spiderman pushups
40 x Horn Curls and Press
60 x Figure 8 to a hold
60 x Alternating Lunge Twists
40 x Arm Ext Bridge and Crunch
60 x Alternating Single Hand Swings

A Complex set, 15 seconds for each:

Dbl Bent over rows
Dbl high pulls
Dbl Clean or upright rows for single
Dbl rack squats or catchers for single
Dbl Press
Dbl Swings

Wednesday May 16, 2012

6AM General Conditioning

3 Rounds of the following:

Round 1 (30 seconds per exercise)

Jax
Staggered Push Ups
Band Rows
Lying Knee Tucks
Double Kettle Bell Rack
Side Lunge
Burpees

Round 2 (60 seconds per exercise)

Jax
Staggered Push Ups
Band Rows
Lying Knee Tucks
Double Kettle Bell Rack
Side Lunge
Burpees

Round 3 (90 seconds per exercise)

Jax
Staggered Push Ups
Band Rows
Lying Knee Tucks
Double Kettle Bell Rack
Side Lunge
Burpees

FINISHER: 100 Ball Slams

Monday May 14, 2012

8PM Kettle Bell Intermediate

Warm up / review – Gauntlet

Farmer Squats
TRX ROWS
Snatch
Decline Pushups
Grave Diggers
Hanging Leg raise
Dbl Swings
See Saw Press
Turkish Getups

Saturday May 12, 2012

9AM General Conditioning

10 Rounds of the Following:

Chins 5
Push Ups 10
Squats 10
Burpees 10
Swings 15

Friday May 11, 2012

6AM General Conditioning

Workout

Beginner no weight

Intermediate w/ kb
Advanced thruster w/kb
250 squats

At the top of every minute do

Rabid Kat x 2

Then get back to ur squats
No official break

Workout is over when you get your 250 squats

Curd 400m
Pushups x 50

Wednesday May 9,2012

8PM Kettle Bell Advanced

Warm up / review

Flip play

2 Sets, 1 min + each:

Alternating Lunge Twists
Squat – Crush Curls and press
Xplosive Groiners!!!
Snatch to Turkish Getups
Kettlebell Jacks
Swings!!!!

Finisher:

Then a Snatch Super set (light to heavier to heavy)

Wednesday May 9, 2012

6AM General Conditioning

Workout

10 rounds

Rnd #1

Chin ups x 10
Swings x 20
Stairs
Ball slams with slam ball x 20

Rnd #2

Chin ups x 9
Swings x 20
Stairs
Ball slams with slam ball x 20

Rnd #3

Chin ups x 8
Swings x 20
Stairs
Ball slams with slam ball x 20

Rnd #4

Chin ups x 7
Swings x 20
Stairs
Ball slams with slam ball x 20

Rnd #5

Chin ups x 6
Swings x 20
Stairs
Ball slams with slam ball x 20

Rnd #6

Chin ups x 5
Swings x 20
Stairs
Ball slams with slam ball x 20

Rnd #7

Chin ups x 4
Swings x 20
Stairs
Ball slams with slam ball x 20

Rnd #8

Chin ups x 3
Swings x 20
Stairs

Ball slams with slam ball x 20

Rnd #9

Chin ups x 2
Swings x 20
Stairs
Ball slams with slam ball x 20

Rnd #10

Chin ups x 1
Swings x 20
Stairs
Ball slams with slam ball x 20
Row 500 m for time

Monday May 7, 2012

8PM Kettle Bell Advanced

3 Rounds of the Following:

*1 minute each

Self Defence Push Ups
Hot Potato Squats
Romanian Flo Twist
Plank Circles
Clean and Press
Swingsand High Pulls

Monday May 7, 2012

6AM General Conditioning

*4 Rounds For Time*

Rnd#1 30 secs of work

Jax
PushUps
Scissor Crunches
Burpees
Squats
Planks

Rnd#2 60 secs of work

Jax
PushUps
Scissor Crunches
Burpees
Squats
Planks

Rnd#3 90 secs of work

Jax
PushUps
Scissor Crunches
Burpees
Squats
Planks

Rnd#4 120 secs of work

Jax
PushUps
Scissor Crunches
Burpees
Squats
Planks

800 Meter run

Wednesday May 2, 2012

8PM Kettle Bell Advanced

Warm up / review

Push ups Isometric holds
Clean squats Isometric holds
Bottoms up high Isometric holds
TRX Reach
Crush Curls Isometric holds
Windmills
Oh Lunges Isometric holds
Leg raises scissors
Swings!

Tuesday May 1, 2012

7PM Kettle Bell Beginner

5 Rounds of the Following:

Kettle Bell Cleans 5/side
Kettle Bell Push Press 5/side
Kettle Bell Squats 5/side
Swings 30
Kettle Bell Cleans 4/side
Kettle Bell Push Press 4/side
Kettle Bell Squats 4/side
Swings 30
Kettle Bell Cleans 3/side
Kettle Bell Push Press 3/side
Kettle Bell Squats 3/side
Swings 30
Kettle Bell Cleans 2/side
Kettle Bell Push Press 2/side
Kettle Bell Squats 2/side
Swings 30
Kettle Bell Cleans 1/side
Kettle Bell Push Press 1/side
Kettle Bell Squats 1/side
Swings 30

*Beginners complete 1 round
*Intermediate complete 2 rounds

Monday April 30, 2012

6PM General Conditioning Advanced

Bench Press
6 Sets 6 Reps

Speed Bench W/Red Bands
5 Sets 3 Reps

Row 1000M
Run 1000M

Monday April 30, 2012

7PM General Conditioning Beginner

10 Rounds of the Following:

Chins 1
Slams 20
Sumo 5
Row 250M

Chins 2
Slams 20
Sumo 4
Box Step 30

Chins 3
Slams 20
Sumo 3
Row 250M

Chins 4
Slams 20
Sumo 2
Box Step 30

Chins 5
Slams 20
Sumo 1
Row 250M

Chins 1
Slams 20
Sumo 5
Row 250M

Chins 2
Slams 20
Sumo 4
Box Step 30

Chins 3
Slams 20
Sumo 3
Row 250M

Chins 4
Slams 20
Sumo 2
Box Step 30

Chins 5
Slams 20
Sumo 1
Row 250M

Thursday April 26, 2012

7PM Kettle Bell Beginner

5 Rounds of the Following:

Swings x 20
1/2 Get Ups x 5/side
Clean and Press x 5/side
Kettle Bell Crunch x 10

Wednesday April 25, 2012

Kettle Bell Intermediate

Warm up

Push up partner high five
Cossack lunges
Side to side swings (and flip)
Upright rows, squat and press
2 Grave diggers and 1 ribbon to switch
Snatch!
Dbl Clean and walk, dbl clean and walk….dbl clean and press and walk…
SWINGS!!!!!!

Tuesday April 24, 2012

7PM General Conditioning Beginner

Warm Up/Prowler

AMRAP 30 of the following:

Shouldering Sand Bags 10
Stairs w/Sand Bag x2trip
Push Press W/Sand Bag 10
Squats W/Sand Bag 1

Monday April 23, 2012

8PM Kettle Bell Intermediate

Warm up / review

Spiderman pushups
Windmills
Leg raise/arm ext crunches

30 sec each, 60 sec break
20 sec each, 40 sec break
10 sec each

Dbl Bent over rows
Dbl high pulls
Dbl Cleans
Dbl rack squats
Dbl Press
Dbl Swings

Monday April 23, 2102

6AM General Conditioning

Prolwer 8 Singles
Javorek
Double Kettle Bell Swings
Double Kettle Bell Cleans
Double Kettle Bell Snatch
Double Kettle Bell Squats
Double Kettle Bell Bentover Rows
Push Ups 6 Rounds/10 Reps

Wednesday April 18, 2012

8PM Kettle Bell Advanced

Tobin’s Hostyle Gauntlet

60 second rounds

TRX rowsBox jumps or Step Ups
Grave Diggers
Oh Lunges
Single Kbell Burpees and Jump
Ribbons
Snatch Double Cleans
Double Kbell Swings
Kbell Decline Pushups
Double Press

Tuesday April 17, 2012

7PM Kettle Bell Beginner

100 Swings
100 1 Arm Push Press 50/side
100 Cleans 50/side
100 Kettle Bell Crunches

Monday April 16, 2012

8PM Kettle Bell Advanced

Warm Up/Review
Lunge Hold and Row
Kettle Bell Squats and Punch Out
Arm ext/leg Raises and Crunch
20 Jump Jacks Press
ATB to a Hold
Renegade Rows
Crush Curls
Swings!!

Monday April 16, 2012

6AM General Conditioning

WOD (Warm Up of the Day)

Prowler Singles x 4
100 Burpees
100 Push Press
100 Ball Slams
100 Sit Ups

Thursday April 12, 2012

7PM General Conditioning

AMRAP (as many rounds as possible)

360 Degree PushUps – 1 Cycle
Knee Raise 10
Lunge 10 per side
Scissor Crunch 30
Row 250m

Wednesday April 11, 2012

8PM Kettle Bell Advanced

Warm UP/Review

2 Rounds of 1 Minute each:
Double Swings
Xplosive Groiner Play
Figure 8
Side Swing Back Lunges
Upright Row and Press
Wide Squats (horns ball ups)
Romanian Flo Twist
Swings!!!

Tuesday April 10, 2012

8PM Kettle Bell Advanced

Warm UP
T Push Ups
Single Leg Dead Lift and Row
Hot Potatoe and Front Squats
High Pulls
2 Handed Swings Flip Ball Catch and Press
2 Kettle Bell Burpees
Front Lunges with fig 8 Switch
Half Turkish
Swings!!!!

Monday April 9, 2012

6PM General Conditioning Advanced

Prowler Time Triple
TRX Victory Lunge
Push Up Planks
Squat “Hole”
Ab Wheel

Thursday April 5, 2012

7PM Kettle Bell Beginner

5 Rounds of the Following

Swings 20
Crush and Curl 20
Catcher’s Squat 20
Cleans 10/side
Lunges 10/side

Wednesday April 4, 2012

8PM Kettle Bell Advanced

Double sided play
Gauntlet style
Partner high 5 pushups
Curtsy with curls
TRX Reach
Double Rack squats
Snatch (5 per side and switch)
Xplosive Groiners!!!
Swing play!!!

Monday April 2, 2012

6AM General Conditioning

#1 Swings 20 5 Inch worms
Swings 20 4 Inch worms
Swings 20 3 Inch worms
Swings 20 2 Inch worms
Swings 20 1 Inch worms

#2 Swings 20 5 Burpees
Swings 20 4 Burpees
Swings 20 3 Burpees
Swings 20 2 Burpees
Swings 20 1 Burpees

#3 Swings 15 5 Squats w/kettle bell
Swings 15 4 Squats w/kettle bell
Swings 15 3 Squats w/kettle bell
Swings 15 2 Squats w/kettle bell
Swings 15 1 Squats w/kettle bell

Finisher

” ”

Kbell Clean and Press
Beginner Dbl Push Press
Intermediate single Clean and Press
Advanced Dbl Clean and Press

Wednesday March 28, 2012

Kettlebell Intermediate/Advanced

Tobin’s Hostyle 500 Mess Me Up Challenge (aka the Bicep Smasher)

60 x 2 Handed Swings
60 x Leg raises
40 x Alternating sides Sumo Squats (elbows touch)
60 x Romanian Flo Twists
20 x Spiderman pushups
40 x Horn Curls and Press
60 x Figure 8 to a hold
60 x Alternating Lunge Twists
40 x Arm Ext Bridge and Crunch
60 x Alternating Single Hand Swings

Great work done by all in attendance.

This Challenge was again designed for people that are newer to the Kettlebell (skill wise), but with that little bit extra.

Times from last night at 8 PM:

Tobin 16:12
Shawn The Farm 16:27 (close race)
Nick 17:12 (not this time)
Ann 17:21
Rob 19:33
John 19:50
JoJo 20:16
Scott 20:22
Rachel 20:47
Brandt 21:37
Rick 21:37
Todd 22:39
Michel 22:47

You can find this Challenge and a few more in Tobin’s Kettlebell Korner.

Monday March 19, 2012

8PM Kettlebell Intermediate/advance

Tobin’s Hostyle 300 Wake Up Challenge

This challenge is great for everyone, including those with limited Kettlebell experience. Share your time from home with us!

40 x 2 Handed Swings
20 x Upright Rows and Press
40 x Kettlebell Crunches
40 x Catchers Squats (elbows touch)
20 x Kettlebell Pushups
40 x Around the body once & Switch (count 1 per switch)
40 x Alternating direction Halo (ATH)
20 x Kettlebell Crush Curls
40 x Alternating Single Hand Swings

Please see Tobin’s Kettlebell Korner page for times.

Wednesday March 14, 2012

8PM Kettle Bell Intermediate

Tobin’s Hostyle Gauntlet

Round 1 (5 stations)
Round 2 (6 stations): 1:20 per station, 10 sec to switch
Round 3 (8 stations): 50 sec per station, 10 sec to switch

TRX Reach
Single Clean Man Makers (dbl kb)
See Saw Press
TRX V Up and Row
Lying Pull Over’s and Leg Raise Crunch
Double Rack Squats
Figure 8 to a hold
Xplosive Groiners!!!
5 Swing Switch
Horn Curl and Press
Snatch Swing Switch Snatch
Kettle Bell Pushups

Tuesday March 13, 2012

7PM General Conditioning

3 Rounds of the Following:

500M Row
100 Ball Slams
50 Step Ups
30 Face Pulls

Monday March 12, 2012

8PM Kettle Bell Advanced

Warm Up/Review

Kettle Bell Military PushUps
T Hold with Side Dips
Double Swing Flips Ball Catch (and press)
ATB to a Hold
Bottums Up Hot Potato
Clean and Press
Square Windmills
TRX Atomies
Swing Play!!!

Friday March 9, 2012

6AM General Conditioning

AMRAP – 30 mins
Groiners – 30 (15 per side)
Scissor crunch – 50
Burpees – 10
Kbell swings ALT 1 hand – 30
TRX rows – 15

Wednesday March 7, 2012

8PM Kettle Bell Advanced

Warm Up/Review

5 sets of:

1 min Sumo Squats
1 min of punch outs (side, front, up, side)
1 min Curtsy with Curls
1 min Kettle Bell Burpee with Double Clean and Press
1 min Romanian Flo Twists
1 min Swings (variety)
2 minute break for the first 2 breaks, 1:30 for the third break followed by 1 min break for sets 4 and 5.

Tuesday March 6, 2012

6PM General Conditioning Advanced
60 Seconds of Deadlifting/60 seconds of rest (5 rounds)
Clean and Press (5 sets/3reps)

Finisher: 60 Burpees

Monday March 5, 2012

8PM Kettle Bell Advanced

Warm Up/Review

Decline Push Ups Isometric Holds
Iron Cross
Bottoms Up High Isometric Holds
TRX Rows Isometric Holds
Plank Walkout With Holds
Windmills
Oh Lunges Isometric Holds
Double Clean and Press Isometric Holds
Grave Diggers
Swings!

Saturday March 3, 2012

9AM General Conditioning Beginner

4 Rounds of the Following (1 minute each station):

Jacks
Mountain Climbers
Squats
Lunges
Inch Worms
T-Push Ups
Touch and Go (19 reps)

Rest and Recovery

Friday March 2, 2012

6AM General Conditioning

2 Minute Test – How many reps of each exercise can you do in 2 minutes?

Push Ups
Squats
TRX Rows
Planks
Dbl clean and press
Inchworms
Ball Slams
Jax

Wednesday February 29, 2012

8PM Kettlebell Advanced

Tobin’s Kettlebell PowerPush Challenge

(How fast can you do this?)

20 Double Swings
10 Turkish Getups (change sides as many times as you want to keep it safe)
20 Double Clean and Press
20 Kettlebell Burpees
20 Kettlebell Pushups
20 Double Clean and Press
20 Alternating Renegade Rows
20 Double Swings

Recorded Times:

Curd 18:25 of improvement and heart
Nick 8:37 of excellence
John 9:57 of performance
Tobin 9:58 while coaching…excuses…
Rob 11:47 of determination
JoJo 11:36 of focus
Patrick 16:56 with a puke
Shawn 13:38 “of Hell” with a smilie
Rick 12:21 of blacking out and blur
Rachel ?10:23 with ease

Followed by 2 sets of these 5 movements, 1 minute each (properly). 1 min of rest between sets.

3 x Hot Potatoe Hulk Squats
Figure 8 to a Hold
Side Swing Back Lunges
Alternating Racked Double KB Cleans
Arm Extension/Bridge Crunch and/or Leg Raises

Monday February 27, 2012

8PM Kettle Bell Advanced

Tobin’s Hostyle Gauntlet

3 rounds, 1:20 per station, 10 sec to switch.

TRX row, hold
Arm extension/bridge crunch
Crush curls
Overhead front and back lunge
Swing flip press
Snatch
Dbl cleans
1/2 Turkish getups
Saxton press
Swing switch

Friday February 24, 2012

6AM General Conditioning

4 Rounds of the Following:

Squats 60 secs
Alt Lunges 60 secs
Burpees 60 secs
Mountain Climbers 60 secs
Inch Worms 60 secs
Rest 60 secs
Clean & Pres 60 secs
Kettle Bell Swings 60 secs
Jump Squats 60 secs
Can Can Kicks 60 secs

Wednesday February 23, 2012

8PM Kettle Bell Advanced

Warm Up/Review

SpiderMan Push Ups and Side Planks
Figure 8 to a Hold
Lying Pull Over’s and Leg Raise Crunch
Sumo Squats
Windmill
Punch Outs
Curtsy with Curls
Swings!!!! (tap tap grab and chest tap)

Wednesday February 22, 2012

6AM General Conditioning

AMRAP (as many reps as possible- 30 mins)
10 Squats
9 TRX Rows
8 Lunges
7 Push Ups
6 Clean and Press Sandbag/Kettle Bells
5 Burpees
1 Prowler

Monday February 20, 2012

8PM Kettlebell Advanced

Warm up/Review

Part 1

3 Rounds of 10 x Double Swing – Double Clean – Double Squat – Double Press

Part 2

Step-Step-Step Push Ups
Plank Circles
Hot Potatoe Swings
Swing Finish!!!

Saturday February 18, 2012

8AM General Conditioning Advanced

“20 Seconds On/10 Seconds off” each of the following:

(NOTE *5 rounds of each exercise)

Jump Squats
Push Ups
Kettle Bell Swings
Mountain Climbers
Jump to Pull Ups
Burpees
Kettle Bell Clean and Press
Spiderman Push Ups
Double Rack Squats

The Finisher:

Paired excercise- one participant runs the length of the facility while their partner does an exercise of their choice until it is their turn.

Thursday February 16, 2012

8PM Kettle Bell Advanced

Warm Up/ Review

Staggered Push Ups
Side Swing Back Lunges
Swing Flip Ball Catch, Squat and Press
Turkish Hip Escapes
Bottoms Up Isometrics
TRX Lunge Twists
Lying Pull Over’s and Leg Raise Crunch
Belly Crunch with Overhead Hips Up

Wednesday February 15, 2012

7PM Kettle Bell Beginners

4 Rounds of the Following:

Burpees 15
Squats 15
Bent Over Rows 15
Wall Sit Ups 15

Burpees 12
Squats 12
Bent Over Rows 12
Wall Sit Ups 12

Burpees 9
Squats 9
Bent Over Rows 9
Wall Sit Ups 9

Burpees 6
Squats 6
Bent Over Rows 6
Wall Sit Ups 6

Finisher:

Prowler 8 Singles
Kettle Bell 10 Swings

Tuesday February 14, 2012

7PM General Conditioning Beginner

3 Rounds of the following:

Round 1 30 seconds on/ 30 seconds off

Prowler
Squats
Scissor Crunches
TRX Rows
Farmer’s Walk

Round 2 45 seconds on/30 seconds off

Prowler
Squats
Scissor Crunches
TRX Rows
Farmer’s Walk

Round 3 60 seconds on/30 seconds off

Prowler
Squats
Scissor Crunches
TRX Rows
Farmer’s Walk

Monday February 13, 2012

8PM Kettle Bell Advanced

PART 1

Strength Complex
Double Swings 20 reps
Double Cleans 20 reps
Double Press 20 reps

(try to increase weight with every 5 reps)

PART 2

Timed 40/20’s (40 mins work, 20 secs rest)
Squeegees
Double Swings
Romanian Flow Twists (RFT’s)

Saturday February 11, 2012

9PM General Conditioning Beginners

4 Rounds of the following:

Jacks 60 secs
Alt Lunges 60 secs
Rest 60 secs
Push Ups 60 secs
Burpess 60 secs
Kettle Bell Rows 60 secs
Squats 60 secs
Rest 60 secs

Thursday February 9, 2012

7PM General Conditioning Beginner

4 Rounds of the following:

Scissor Crunches 40
Bench Jumps 30
Sand Baag Shoulder 10/side
TRX Obliques 5/side
Row 250

Scissor Crunches 40
Bench Jumps 30
Sand Baag Shoulder 10/side
TRX Obliques 5/side
Row 500

Scissor Crunches 40
Bench Jumps 30
Sand Baag Shoulder 10/side
TRX Obliques 5/side
Row 500
Scissor Crunches 40
Bench Jumps 30
Sand Baag Shoulder 10/side
TRX Obliques 5/side
Row 250

Wednesday February 8, 2012

8PM Kettle Bell Intermediate

Tobin’s Hostyle beat Kbell Challenge

(How fast can you do this?)

20 alternating one handed swings (to eye level)
20 x 3 hot potato squats (shoulder must touch knee)
10 Snatch to Turkish get ups (5 per side)
20 Upright Rows and Press
20 alternating sides kbell pushups (2 kbells flat down, handle away)
20 Upright Rows and Press
10 Snatch to Turkish get ups (5 per side)
20 x 3 hot potato squats (shoulder must touch knee or they don’t count or as low as you can go)
20 alternating one handed swings (to eye level or they don’t count)

Results:

Derek 9:37
Nick 10:53
Rachel 11:02
John 11:23
Rob 11:48
Rick 12:35
Fuego 12:56
Julie 14:16
Eric 14:41
Curd 27:18

Previous Results:

Tobin 9:13
Derek 10:24
Karen 10:26
Rachel 10:40
John 11:28
Rick 12:15
Richard 13:33
Shaun 13:38
Eric 13:38
Mike 13:57

NOTE: Some participants used a heavier kettle bell than the previous challenge and this may have resulted in an increased time.

Monday February 6, 2012

8PM Kettle Bell Intermediate

Warm up /review

Set of 5 movements, done 1 min each, properly. 1 min rest between sets.

3 x Hot potato Hulk Squats
Around The Body (ATB) with figure 8 switch every turn
Up right row and press
Figure 8 to a hold
Alternating Swings

Note from Tobin: Hostyle Intermediate group got 5 rounds in, funny how they found that whole minute of rest in between rounds went by so fast!

The 5th round was falling apart for a few too many, so we cut it there and did some extra abs. A 6th round would have earned them the Advance title….next time maybe!

Monday February 6, 2012

6AM General Conditioning

10 Rounds of the following:

Burpees 10
Prowler S
Chins 1
Prowler S

Burpees 9
Prowler D
Chins 2
Prowler D

Burpees 8
Prowler S
Chins 3
Prowler S

Burpees 7
Prowler D
Chins 4
Prowler D

Burpees 6
Prowler S
Chins 5
Prowler S

Burpees 5
Prowler D
Chins 6
Prowler D

Burpees 4
Prowler S
Chins 7
Prowler S

Burpees 3
Prowler D
Chins 8
Prowler D

Burpees 2
Prowler S
Chins 9
Prowler S

Burpees 1
Prowler D
Chins 10
Prowler D

Thursday February 2, 2012

8PM Kettle Bell Advanced

Warm up / review

Step-Step-Step Spider push up
Figure 8 flip round the body
Swing/clean/snatch/walk
Ribbons
Romanian Flo Twist (Yoyo Squats)
Saxton Press
Side Swing back lunges
TRX Atomic (Mountain climbers)
Swings!!! (Chest taps, tap tap grabs…)

Wednesday February 1, 2012

7PM Beginner Kettle Bell

This week we had a few new people join our group and we visited the basics of kettle bell to bring everyone up to speed! Check out these moves:

Swings
ATB
Right Hand Swings
Figure 8’s
Left Hand Swings
ATB’s
Swings

Monday January 30, 2012

Kettle Bell Intermediate

Warm up / review
Self Defence push ups with side planks
Racked Back to front lunges
TRX Reaches
Burpee with Double cleans and squats
Side half Turkish
Iron Cross
Abs – Arm raise with bridge + crunch
Swings!!!

Saturday January 28, 2012

Kettle Bell Intermediate
Warm up
Walking push ups
Swing High pull – ball catch – squat
Hallo
Single leg dead lift and row
See-saw shoulder press
Plank walk outs
Figure 8 to a hold
Double Cleans
Swings!

Note: Reps, sets and details may not be listed as they vary in class as do the weights of the kettlebells. For the most part, these are all done in a continuous circuit. And when we say “Swings!!!”, it means a variety of swing styles and techniques done with “Oh walk breaks” in between. Join us in a class to feel it! And names of these exercise vary just as much as the options.`

Friday January 27, 2012

Kettle Bell Intermediate
Warm up / review
Push ups Isometric holds
Double clean squats Isometric holds
Bottoms up high Isometric holds
Ground and pound bent over rows Isometric holds
Crush Curls Isometric holds
Windmills
Oh Lunges Isometric holds
Leg raises scissors
Hot Potatoes and presses Isometric holds
Swings, pull push….!

Note: Reps, sets and details may not be listed as they vary in class as do the weights of the kettlebells. For the most part, these are all done in a continuous circuit. And when we say “Swings!!!”, it means a variety of swing styles and techniques done with “Oh walk breaks” in between. Join us in a class to feel it! And names of these exercise vary just as much as the options.`

Thursday January 26, 2012

7PM Beginner Kettle Bell

5 Rounds of the Following:

Swings 50
Cleans 10/side
TRX Rows 10
Squat Thruster 5/side
Swings 40
Cleans 10/side
TRX Rows 10
Squat Thruster 5/side
Swings 30
Cleans 10/side
TRX Rows 10
Squat Thruster 5/side
Swings 20
Cleans 10/side
TRX Rows 10
Squat Thruster 5/side
Swings 10
Cleans 10/side
TRX Rows 10
Squat Thruster 5/side

Wednesday January 25, 2012

6AM General Conditioning

4 Rounds of the Following:

Deadlift 15
Burpees 10
Row 500M

Tuesday January 24 2012

10 rounds of

Swings X 15
Prowler single X 1
TRX Rows X 10

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