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