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
O 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
Intermeditate 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
Kette 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
