9/14/11

Warm up with joint mobility and dynamic movement.  Today is another simple but very effective workout.  Long cycle clean and jerks.


Set 1

6 minute set  120 reps max
1 arm clean and jerk

rest 4-5 minutes

Set 2
ladders with double bells.  Take 30-90 seconds rest in between each set.

3-5-7-9-11-13-15-13-11-9-7-5-3

Easy 1 mile run

Cool down, have a nice day

9/13/11

Today we are going to do some HIIT (High Intensity Interval Training) training.  Warm up with joint mobility and dynamic movement.  Try and make each work set as high energy as possible.  Really go as hard as you can.  These circuits are designed to push your cardio, strength, and most of all mental toughness.  So give it all you have and you will feel great!!

25 seconds on 5 seconds off
5 exercises 25 sets = 5 rounds

Round 1

Ropes :
waves standing, waves kneeling, waves up and down-going from standing to kneeling while ripping ropes, corkscrews, alternating waves.

Ukrainian Dead Lift
Man makers
Ab wheel
Push ups

Round 2

Ropes (see above)
BBB jump squats
BBB snap downs
Hanging Leg lifts
BBB Burpees

Cool down, have a nice day

9/12/11

Today to work the kinks out, we are going to do a simple yet very taxing workout.  Begin with joint mobility and dynamic movement to get the blood going.  Very proud of the group yesterday who came to the creek run.  It was challenging and hopefully fun.

Set the timer for whatever you like, today I am going to do 20 minutes.  I try and get as many as I can on one side before I switch arms.  Then I alternate arms each rep after that. 

Turkish Get Ups w/ 24kg bell

Followed 1 mile run (hard)

Cool down, have a nice day.

September 11, 2011

Today we reflect, remember, and respect all of those who have given their service and lives in the name of freedom.  It is because of their sacrifice that we get to gather at FIST.

Warm up with joint mobility and dynamic movement.

Today we are heading into the woods for a creek circuit and farmer's walk.  If you don't want to do the Mike Rowe workout, stay dry and get a team together and do a farmer's walk.  Hill climbs, alligator walks, push ups, army crawls, sumo squat/upright rows and bumbling through the mud are on the agenda.  The key is to enjoy yourself, and enjoy being with your team.  Remember freedom isn't free.

Cool down, and tell the people in your life you love them.

9/10/11

Begin today with joint mobility and dynamic movement. We are going to do ladders up and down today.  So that is going from 1 rep to 10 reps and from 10 reps down to 1.  I try and hit the whole body during these workouts. When doing these types of high rep / no rest workouts there is a tendency to just try and get through it as fast as possible.  I really want you to focus on not letting your form break down.  Mentally, this is a challenging go, but very rewarding and builds tremendous stamina and strength.

2 rounds
rep cycle: 1-10, 10-1

Push up
SCDL
Double clean
Double push press
Double bent over row
Squat thrust
Double snatch

Cool down, have a nice day.

9/9/11

Warm up with joint mobility and dynamic movement. Simple workout  today.  Max out on everything.  Go until your form breaks down.  All we are using is body weight.  Be honest with yourself about that too.  So after a good stretch, get started.  With the exercises that have time limits, no rest, reps have to be continuous.  No stopping.

Push ups (go until failure)
Pull ups (go until failure)
Dips (go until failure)
Squats (go until failure 2 minute time max)
Plank (go until failure 3 minute time max)
Burpees (go until failure 5 minute max)


1 mile timed run

Cool down, have a nice day.

9/8/11

Warm up with joint mobility and dynamic movement.  Today is going to be one long set of several exercises and try to complete them as quickly as possible.

30 steps of walking lunge (each leg w/ body weight)
30 BBB snap downs
30 Two handed swings
30 push ups
30 Full body crunch
30 BBB jump squat
30 Snatches (15L/15R)
30 Kettlebell pull overs
30 BBB reverse curl
30 1 arm thrusters (15L/15R)

1600m indian run

Set your clock and see how quickly you can get through the 300 reps.  Do not continue until you have completed each exercise.  If you have to take a break, that is fine, just try your best to finish strong.

Cool down, have a nice day.