12/7/11

Please take time to remember those who have served our country today.  Warm up with joint mobility and dynamic movement.  Simple workout today.  No bells, no whistles, bare bones equipment. 

8 rounds  with as little rest as possible

400m Run
20 push ups
10 pull ups
10 medicine ball smashes

Cool down, have a nice day.

12/6/11

Warm up today with joint mobility and dynamic movement. We are going back to basics today.  Simple 2 minute drills with the kettlebell.  This workout is a great strength, mental, and physical endurance challenge.  Simply pick some exercises and do them for 2 minutes, rest for 30 seconds and continue.

2 minutes on / 30 seconds off

Swings
Press
Front squat
Bent over row
Pull over
Clean
Crunch/Russian twist
Hi pulls
Triple crush
Snatch

This is a solid 20 minute workout.  You hit all major muscle groups, and get great cardio as well.

Cool down, have a nice day.

12/5/11

Warm up with joint mobility and dynamic movement.  Had some fun yesterday tossing around a tire.  Today we will be doing a simple 10 round go.  We will be hitting the whole body.  Try and focus on nailing every movement today.  Leave nothing in the tank..

10 Rounds with as little rest as possible in between rounds

2 minutes of airdyne bike, rower, or treadmill (run)
8 burpee / box jumps
12 back extensions
10 dead lifts (moderate)
5 ab wheel

Cool down, have a nice day...

12/4/11

Warm up with joint mobility and dynamic movement.  Today we are going to do a combo workout using kettlebells, body weight, and jump ropes.  Make sure you warm up those calf muscles and achilles tendons as well.  Hopefully we will be able to be outside so wear a sweat shirt. 

1 minute of jump rope
30 seconds of swings
1 minute of jump rope
30 seconds of goblet squats
1 minute of jump rope
30 seconds of plank
1 minute of jump rope
30 seconds of bicep curl
1 minute of jump rope
30 seconds of tricep extension
1 minute of jump rope
30 seconds of snatch L
1 minute of jump rope
30 seconds of snatch R
1 minute of  jump rope
30 seconds of swings

2 minutes of jump rope

5 minutes abs

Cool down have a nice day.

12/3/11

Warm up with joint mobility and dynamic movement.  Today we are going to do strength and endurance 2-4-6-8 ladders.  You only need one kettlebell or one dumbbell.  This workout really pushes you mentally as well. Each of the 5 exercises is performed all the way through each rep range. So 2 reps of every exercise, then 4 reps of every exercise and so on. There is no rest until you get through the whole rep range.

3-5 rounds

2-4-6-8 reps of each

2 Handed swings
Kettlebell jump squats
Bottom up press
Push ups
Figure 8 static hold

Cool down, have a nice day.

12/2/11

Happy Birthday MMFR!! Today is a day of rest, but find the time to bang out 37 burpees for FIST family member MMFR.

Have a nice day!!

12/1/11

Happy Birthday IL!!! 47 Birthday Burpees in honor of our FIST family member!!! But first of course as always begin with joint mobility and dynamic movement.  We will be doing a snatch and clean and jerk workout today, as they are IL's favorite exercises.  Both are taxing, ballistic, and full body exercises.

30 sets of 15 seconds on / 15 seconds off

Kettlebell snatch

10 minutes (we switch arms after each minute, so 5 minutes L and 5 minutes R)

Single arm long cycle clean and jerk

Finish up with 47 burpees

Happy Birthday Nacho!!

Cool down, have a nice day!!