8/7/11

Today we will not the weather stop us.. Rain or shine.  Just like the mail,  we train.. So warm up with joint mobility and dynamic movement. Work out the kinks, and then lets go!!


20 goblet squats/ 30 second static hold
20 press/30 second static hold
20 yd buddy carry (if you don't have a buddy, carry your kettlebells)
6 minutes team tire tosses (if you are alone 10 tire tosses, if in a group go for time amrap)
30 seconds of push ups

8/6/11

Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

Take a short rest in between rounds.

Cool down, have a nice day..

8/5/11

Light day today.. warm up.. yoga. namsaste

cool down, have a nice day

8/4/11

Doubles day.. Short reps, lots of sets.. So warm up with joint mobility and dynamic movement.  Spend about 5-10 minutes working on balance and flexibility in your warm up.  Then get into it.. Today is more a strength workout so we are focusing on powerful movements i.e. cleans, barbell cleans, dead lifts, snatches, squats and jerks.

10-8-6-4-2
Double front squat
Double clean
Push up
Barbell snatch or moderate double kettlebell snatch
Barbell lunge

If you are in a group, partner up and use down time as rest.. As reps get shorter, so does rest.  Do not move on to the next movement until you have completed the whole cycle of reps (10-2) for the one you are working on.
Finish up with 3-5 rope climbs

Cool down, have a nice day..

8/3/11

Going to the dungeon today.. Okay, my basement.. Mixing it up a bit.  We are going to do a heavy bag workout.  When you read it, it doesn't look like much, but believe me after 10 rounds you will have a new respect for people who fight for a living.  Begin with joint mobility and dynamic movement. We did a lot of heavy work on those hips, shoulders, and back yesterday so don't skimp on this..  Have fun with this one..


Here goes:
10 rounds of each
1 minute punching heavy bag (if you don't have a heavy bag, use 2 pound dumbbells and shadowbox or just shadowbox) Give your best here and pretend you are actually in a boxing match, don't just mail it in to get through it..

25 moderate weight 2 handed swings

10 level changes 5 each leg (lunge) /sprawl (so lunge then jump back like a squat thrust and then lunge with opposite leg and repeat "sprawl")

10 push ups

30 second wall sit

Cool down, have a nice day

8/2/11

Today we have a nice strength/endurance workout using the Bulgarian Body Bag... So warm up those hips, shoulders, legs, and lower back with joint mobility and 5-10 minutes of calisthenics and balance drills. 

We are going to hit the whole body with 5 exercises 20 reps each. 5 rounds = 500 reps

Snap downs
Good morning forward bends
Lunges 10L/10R
Presses
Spins 10L/10R

3 minute BBB burpee challenge

Cool down, have a nice day

8/1/11

August 1st, the summer is ripping by quickly.. We had a great time running through the muck yesterday, kinda our own mini mudder... So today back to "normal".  Begin with joint mobility and dynamic movement.  I have to focus on my knees, they are a little sore from yesterday.  Then lets get going..

30 back extensions
12 TRX v-ups
12 TRX push ups
15 TRX rows
30 second airdyne sprint

20 minutes amrap
Cool down, have a nice day...