Today we are going to do the FIST version of the plate workout. So begin with joint mobility, foam roller, and dynamic movement. Now that the weather is changing, spend a little more time warming up to heat up your engine. Wrestling season is coming, we hope!!..
4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)
Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20
presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows
25 yd bear crawl
Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints. Rest 1-2 minutes in between sets. No longer than 2 minutes.
Saturday, September 30, 2023
9/30/2023
Friday, September 29, 2023
9/29/2023
Yoga meditation flow with Charlie
https://www.youtube.com/watch?v=Q8CfTXM5bHU
Thursday, September 28, 2023
9/28/2023
For example : Roll a 6, perform 10 dips, perform 5 swings.. roll again.. etc.. etc..
20 minute time cap
5 Heavy kettlebell swings after each movement
10 Reps per roll
#1 Push-ups
#2 Sit-ups
#3 Jump Squats
#4 Sit-outs
#5 Burpees
#6 Dips
Wednesday, September 27, 2023
9/27/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit of Bulgarian Bag and Kettlebell 10s. Try and go a bit heavier with your kettlebell today. It is a full body circuit designed to keep your heart pumping and burn out that fat..
Tuesday, September 26, 2023
9/26/2023
2 Minutes on / 30 seconds off
Each interval is 30 seconds
Set 1
Hand to Hand Bent Over Row
Single Arm Dead Clean
Set 2
Hi-Pull
Front Squat
Set 3
Alternating Dead Snatch / Press Combo
Close Grip Push-Ups
Set 4
Put it all together for a massive flow.. All singles
Hand to Hand Row / Single Arm Dead Clean / Hi-Pull / Front Squat / Dead Snatch / Press / Push-up Flow for 3 minutes.
Monday, September 25, 2023
9/25/2023
Warmup with joint mobility dynamic movement, and foam roller. Today we are going to hit a bodyweight chipper. Each exercise will be performed 30-20-10 reps. So tons of volume today. Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time. Pick 5-6 movements and get after it. As always, never sacrifice form for speed. If you need to stop and take a break, do so..
Down then Up...
30-20-10
10-20-30
In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
Push-ups
Good mornings
Sit-ups
Plank jacks
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM
Extra : Row, Run, or Bike for meters, miles or time..
Sunday, September 24, 2023
9/24/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a strength circuit. Long sets and short reps with a bit of conditioning ;-).. We did lots of volume and endurance training last evening so today we'll focus on power and explosiveness. Get a good warmup and get after it.
12 sets
3-5 dead lifts (increase weight as needed)
10 split jumps
5 pull-ups
20 second airdyne sprint
Saturday, September 23, 2023
9/23/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to be on the clock ripping through bodyweight and bulgarian bag movements. Eight exercises of 20 seconds of work and 10 seconds of rest. Each exercise is done in succession for 8 rounds. So in essence, its an 8 exercise circuit for 8 rounds. Get after it!!
20 seconds on 10 seconds off
BB Cake Mixers
High Knees
Dog Pee Planks
Sit-outs
Over hand grip snap downs
BB Jump Squats
Pop Push Ups
Front Raise Squat combo
Friday, September 22, 2023
9/22/2023
Barre Class with Nicole.. This was extremely hard,, Good for me to make my body move in different ways..
https://www.youtube.com/watch?v=Y_e85p7MuEw
Thursday, September 21, 2023
9/21/2023
1 minute on / 15 seconds off
3 Rounds
2 Handed Swings
SEAL Push-Ups
Squat Thrust / Sit Out combos
Figure 8 Static Holds
BB Clean and Front Squat
BB Lunge / High Knee combo
Wednesday, September 20, 2023
9/20/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an endurance training session. I set a 45 minute time limit between 22-24 SPM and tried to stay between 2:06-2:08 SPM on my rowing machine. It was a great full body power / endurance session. You can run, ride a bike, hit a LCCJ session, snatch session, bodyweight circuit, or whatever you choose. Just make sure that you set a good pace for an extended no rest training session.
Tuesday, September 19, 2023
9/19/2023
25 seconds on 5 seconds off for 25 sets.
Round 1
sit outs
double jerks
good mornings
Monday, September 18, 2023
9/18/2023
Sunday, September 17, 2023
9/17/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an endurance and HIIT combo training session. Distance row/run/bike/walk (your choice) mixed in with an Odd-Even EMOTM HIIT style kettlebell / Bulgarian Bag combo. Make sure you're good and warmed up, and get after it.
10 Minutes Row/Run/Bike/Walk Max Meters/Miles
12 Minute EMOTM
Even - 20 BB Spins & 5 BB Shoulder Press
Odd - 5 Burpees 5 KB Hi-Pull L 5 KB Hi-Pull R
10 Minutes Row/Run/Bike/Walk Max Meters/Miles
Saturday, September 16, 2023
9/16/2023
Warmup with joint mobility, foam roller, and dynamic movement. Rack 'em up. Old school back squat with a step up chaser, 1 legged dead lifts, and a little foot work. Simple strength and conditioning day. If you don't have access to a squat rack, you can use dumbells, kettlebells, or body weight (just increase the reps a bit). You can also roll out after each round to continue to break up fascia in your legs. This will increase blood flow and help muscle tissue to recuperate.
5 sets
5 back or front squats (increase work load each work set after warmup set)
5 L/R one legged dead lifts
10 step ups
agility ladder
50 jump rope skips
Friday, September 15, 2023
9/15/2023
Core vinyasa flow with Charlie..
https://www.youtube.com/watch?v=dqCmSGazL6w
Thursday, September 14, 2023
9/14/2023
1/2 Deck of cards warmup
Black cards are jumping jacks
Red Cards are Cossack squats
FIST BB Blaster
50 Reps
1 Rep includes in succession:
Spin L / Spin R
Snap Down
Power Clean
Wednesday, September 13, 2023
9/13/2023
Warm up with joint mobility and dynamic movement. Today is a simple body weight circuit. You can do this if you have access to a rowing machine, outside, or on a treadmill if you want. It is a great cardio/conditioning workout.
8 rounds
Run or Row 200m
50 body weight squats
40 bench dips
30 crunches
20 push ups
10 sit outs
Tuesday, September 12, 2023
9/12/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit an "EMOTM" training session. Just a few exercises done as quickly and safely as possible. As always, never sacrifice form for speed. This type of training session will amp up our conditioning. Get a good warmup and get after it!!!
20 minute EMOTM
3 SCDL
5 Kettlebell goblet squats
5 BB snap downs
3 Bent over rows
3 sets of max pull ups
3 sets of max dips
Monday, September 11, 2023
September 11, 2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are hitting the steel and bodyweight conditioning movements for a strength and conditioning combo. I love using bodyweight movements for sprints, it's a great way to raise the heart rate without actually running. :-) We will be working explosive lifts, so after each sprint take a few minutes of recovery time.
5x5s
Kettlebell Cleans / 20 second Fast Feet
BB Spins / 20 second Split Jump
Kettlebell Lunges / 20 second Burpee
Dips / 20 second High Knees
Double Kettlebell Row / 20 second Jump Squat
Sunday, September 10, 2023
9/10/2023
10 rounds
10 trx knee tucks
10 rows
10 pistol squats 5L/5R
10 curls/tricep extensions
10 chest press
20 second airdyne sprint
Saturday, September 9, 2023
9/9/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a training session from Funk Roberts. Please see the link below to check out the video and his YouTube Channel. Lots of great stuff particularly for those of us over 40 and 50 years old. Simple old school workout.. Enjoy...
https://www.youtube.com/watch?v=g1FKNvR0kEo&t=10s
Kettlebell Total Body Muscle Building Workout Perform each exercise for the prescribed reps before moving onto the next exercise. Rest 60-90 seconds between exercises 1. Single KB Suitcase Reverse Lunges - 3 sets per side 10, 10, 8 reps 2. Single Kettlebell Bench Press – 3 sets per side 10, 8, 6 reps 3. Single Bent Over Kettlebell Rows – 3 sets per side 10, 10, 8 reps 4. Single Kettlebell Biceps Curls – 3 sets per side 10, 8, 4 reps 5. Triceps Kettlebell Extensions – 3 sets of 10 reps 6. Single Kettlebell Shoulder Press - 3 sets of 6 reps
Friday, September 8, 2023
9/8/2023
Yoga with Charlie.. Restorative..
https://www.youtube.com/watch?v=XwC7MDDsbDs
Thursday, September 7, 2023
9/7/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a bodyweight and kettlebell session. Timed sets of bodyweight and kettlebell movements in a tabata style 2:1 work to rest ratio. Get warmed up and get after it. 3 Rounds = 22.5 minutes..
3 Rounds
30 seconds on / 15 seconds off
Seal Push-ups
2 Hand Kettlebell Swing
Side Plank Hip Lift
Side Plank Hip Lift
Kettlebell Front Squat
Squat Thrust
V-Ups
Kettlebell Halos L/R
Sit-Outs
Sumo / Upright Row
Wednesday, September 6, 2023
9/6/2023
Warmup with joint mobility dynamic movement, and foam roller. Today we are going to hit a bodyweight chipper. Each exercise will be performed 30-20-10 reps. So tons of volume today. Don't worry, no burpees ;-).. This is a fast efficient way to get a ton of work completed in short amount of time. Pick 5-6 movements and get after it. As always, never sacrifice form for speed. If you need to stop and take a break, do so..
Down then Up...
30-20-10
10-20-30
In and Out Squats https://www.youtube.com/watch?v=ZAK9zuAmEgM
SEAL Push-ups
Side to Side Lunge
Flutter Kicks
Walkouts
Tripod Extension https://www.youtube.com/watch?v=IXHdlfbJrSM
Extra : Row, Run, or Bike for meters, miles or time..
Tuesday, September 5, 2023
9/5/2023
Monday, September 4, 2023
9/4/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a 20 minute AMRAP. Built for strength, flexibility and endurance. Grab a kettlebell, get warm, and get after it.
6 minutes Calisthenics
15 Minutes AMRAP
8 Snatch
5 Chin-ups
8 Snatch
5 Burpee
8 Thuster
5 Clap-push-ups
8 Thruster
Sunday, September 3, 2023
9/3/2023
Warmup with joint mobility, dynamic movement, and foam roller. Today we are going to hit a power and endurance session using barbells. It is essential that you keep your form. Once your form breaks down, you have the potential for injury so be mindful. Quality over speed...
Saturday, September 2, 2023
9/2/2023
EL D Card Flip
Clubs : Swings
Spades : Squat Thrusts
Hearts : Goblet Squats
Diamonds : Kettlebell Goblet Press
Joker #1 : 100 Mountain Climbers
Joker #2 : 100 Flutter Kicks
Friday, September 1, 2023
9/1/2023
20 minute yoga flow with Charlie...
https://www.youtube.com/watch?v=sOjXETbN32g