Friday 2-27

6 rounds in a 40:20 format..

Sit up and Reach

Cable Punches

Hindu Squats

Burpees

Frog Hops

Prison Workout for Thursday 2-26

7pm session tonight will be doing the following prison workout for time....

10-9-8----1

Hanging Leg Raises

Double KB Long Cycle

Tuck Jumps x 2 (20-18-16---2)

Mt Climbers x 5 (50-45-40----5)

Wall Ball

wed feb 25

40:20 x 6

Cable Full Extensions

Scissor Pushups

Kettlebell Thrusters

Jump Rope

Sitting Tuck

tuesday 2-24-09

For those of you who read this and decide whether or not you'll go to the gym based on the workout you see here, that's not really what it's here for.. It's also not here for you to show up at the gym and decide you'd rather do the one on the website instead of the one that's on the board for you when you get to the gym.. In other words, get your ass to the gym and do the workout on the board when you get there. It may or may not be what you see here.. If you can't make it to the gym, this is something you can do on your own at home..

So, with that said, here's the workout that will be on the board for the Spartans tonight..

30:30 for 5 rounds

-Alternating Clean

-Inverted Hip Slaps

-Pole Vaulters

-Weighted Jumping Split Squats

-Alligator Pushups

monday 2-23

30 minute time limit

100 KB swings

100 KB press (50 each side)

50 pullups

100 pushups

200 squats

10 minutes jump rope

Friday 2-20-09

5 rounds for time (30 min limit):

30 kb swings

10 burpees

10 cable thrusters

30 mt climbers

20 sitting tuck

25 yd crab walk

Spartan Workout for Feb 19

Complete 10 consecutive rounds of each exercise before moving on to the next exercise in a 15:15 format:

Double Kettlebell Swing

Sledgehammer Hits on Tire (Spartans 16# sledge, Spartettes 8# or 10# sledge)

Double Kettlebell Snatch

Burpees

Finisher:

100 Hindu Squats

50 Corkscrews

50 Pushups

wed feb 18

1000 revolutions on jump rope (500 fwrd/500 bkwrd)

250 Hindu Squats

50 Hindu Pushups

20 minutes of hand balancing work

tuesday Feb 17

30:30:30

1 arm kettlebell swings

1 arm kettlebell thrusters

lateral lunges

1 arm bent over row

Work 30 seconds on one arm, switch to the other arm for the next 30 seconds, and then rest for 30 seconds.. On the lateral lunges, lunge to one side for 30 seconds with the kettlebell racked on the working side, then switch sides for the next 30 seconds. You can do the bent over row one-legged if you'd like to make it a little more challenging. Do 4 rounds with no breaks.. Takes 24 minutes. Enjoy

Monday Feb 16

In honor of our Presidents on Presidents Day we're going to do the following:

in a 40:20 format

Chops (for Washington who chopped down the cherry tree)

Bicycles (for Bush Jr who is a cyclist, among other things that i'm not going to get into)

Star Jumps (for Reagan our movie star)

Jump Rope (for Teddy Roosevelt the boxer)

Smackdowns (For FDR who put the smackdown on the Nazis in WWII)

Play Day

It's going to be a lovely February day.. 37 and sunny.. Personally, I'm going out for a bike ride and will get something between 30 and 40 miles in. Not sure what my buddy Mark has planned for a route, but we'll be out for between 2 and 3 hours. Other options for today are to go for a run, snowshoe, cross country ski, skate ski, go play basketball with your kids... Or if you're not into having that kind of fun you could always go out and break up the 3 inches of ice that has accumulated on your back deck and walkway. Always a great workout :)

The Bodyweight 500

Here's my Valentine's Day gift to you...

25 pullups

50 pushups

50 Power Wheel Rollouts

50 Burpees

100 Hindu Squats

100 Bicycles

50 Box Jumps

50 Mountain Climbers

25 Hanging Leg Raise

Toughest way to get through this workout is to do all reps of each exercise before moving on to the next one. I combined the pushups and power wheel rollouts into a ring exercise i call a ring pushup superman.. 

Did those 5 at a time with 5 breaths in between until i had all 50 done. Did the 50 burpees without stopping in about 3 minutes. Altogether it took me 21:04 to complete the workout. 

Alternate ways to do this workout is to break each exercise down into manageable pieces depending on the level you're at and work it in sets until you get all 500 reps in. For example, you could break it into 5 rounds of 5 pullups, 10 pushups, 10 power wheel rollouts, 10 burpees, 20 hindu squats, 20 bicycles, 10 box jumps, 10 mt climbers, 5 hanging leg raise...

Happy Valentine's Day.. Do this one with the one you love most.. haha :)

Best,

Kevin

Friday the 13th

40:20

Cable Punch

Wall Ball

Box Jumps

D-Max slams

Body Row

Thurs Feb 12

10 rounds for time. 30 minute limit.

10 Double KB Front Squat

10 Double KB Military Press

10 Body Rows

10 Windmills (5 each side)

25 yds of crab walk

wed feb 11

For time:

10-20-30-40-50-40-30-20-10 Hindu Squats

4-8-12-16-20-16-12-8-4 Hindu Pushups

25 yds of crab walk per round

workout for Tuesday Feb 10

Today's workout is done in a 40:20 work:rest ratio.. 5 rounds with a 2:00 min break after the 3rd round.

Kettlebell Overhead Swing

Goblet Squat

Mt Climbers

Kettlebell See Saw Press (this is a double military press with kettlebells where one kettlebell is going up while the other is going down)

Deck Squats

Jump Rope

workout for Mon Feb 9

Deck of Cards - Face Cards are 10, Ace is 15

Spades - Burpees
Hearts - Situps
Diamonds - Hindu Squat
Clubs - Kettlebell Swing x 2 (so if a 4 of clubs is drawn, do 8 swings)

workout for Feb 7

gym workout for today is in a 40:20 work:rest ratio for 6 rounds with a 2:00 min break after the 2nd and 4th rounds.. Exercises are as follows:

pushups

skaters (one footed lateral bounding, similar motion to a speed skater)

one arm open ups (see video)

wall ball (throw medicine ball up 10 ft off wall and catch)

farmer's carry (carry two kettlebells for 40 seconds. btwn 50% and 100% of bodyweight)

Best,

kevin

Prison 2-6-09

Today's workout is in the "Prison" format where we pick a bunch of exercises and perform descending numbers of reps of each exercise per round.. In today's workout it's a 10-9-8-7----1 so everybody does 10 of everything, then 9, then 8, until they get down to 1.. Not sure who gave it the name "Prison Workout", but it may have something to do with feeling like you're in prison for the first few rounds and then feeling like you've been released on the last few rounds.. The first few rounds are always brutal because you're working really hard and don't feel like you're getting anywhere.. In today's workout the exercises are:

1. D-Ball clean to shoulder: Clean a heavy medicine ball, at least 25% of your bodyweight, to your shoulder and then drop it to the ground. Then clean it to the other shoulder.. That's one rep.. Do this with 50% of your bodyweight for the entire workout and you are a beast! If you don't have heavy medicine balls, then use a heavy kettlebell and do the number of reps on each arm per round.

2. Double Kettlebell Military Press 

3. Power Wheel Rollouts

4. Double Kettlebell Front Squats

5. 25 yds of bear crawl (across the gym forwards and then backwards)

The bear crawl is only once per round.. So don't do 250 yds of bear crawl the first time (unless you really want to kill yourself).. I've given this workout to everybody so far today with the challenge of finishing in 30 minutes.. Only a few have succeeded and it was with a monster effort. 

Finisher for today is a round of 150 forwards and 150 backwards revolutions on the jump rope. If you got through the prison workout in less than 30 minutes and want to really push it, go for 5 rounds. 

Best,

kevin 

workout Feb 2

Workout of the day has some double kettlebell work which is always very intense.. This one will be in the Spartan workout and the First Responder/MMA workouts today. 

In a 40:20 work:rest ratio we'll do 4 rounds of the following with a 2:00 min rest after the second round:

- double kettlebell swings

- box jumps

- double kettlebell thrusters

- mountain climbers

- renegade rows

- jump rope

We'll finish up with 50 hindu pushups and 100 hindu squats

 

Best,

Kevin

Welcome to the Dynamic Workout of the Day

I decided I'd start posting the workout of the day from the gym so that the people that are having trouble making it into the gym for whatever reason can give it a shot at home.. Many of these workouts will require some equipment such as kettlebells or medicine balls and definitely a pullup bar or jungle gym. If you don't have the equipment required, then you can modify the exercise to use what you have. In many cases, you just need your own bodyweight.. You can always substitute dumbells for kettlebells, but you won't get nearly the same benefit as you would from kettlebells.. My suggestion would be to buy some kettlebells.. The best kettlebells and other functional training equipment is available from the Monkey Bar Gym. You can link to it from the link at the bottom of my homepage..

Today's workout of the day from the gym is in an "Alternating 8's" format. The way this works is that you alternate between 2 exercises for 8 minutes, take a 3:00 min rest, then alternate between the second set of exercises for 8 minutes; 3:00 min rest; alternate between the last two, and you're done. Today's exercise pairs are as follows:

A1: 10 kettlebell goblet squats

A2: 20 kettlebell swings

B1: 10 Burpees

B2: 5 kettlebell windmills on each side

C1: 25 yds of walking weighted lunges

C2: 10 kettlebell high pull on each side

So, for the A1/A2 set, you'll alternate between doing 10 goblet squats and 20 kettlebell swings for 8 minutes.. If you go without rest then you'll get through about 8 or 9 sets of each for a grand total of about 80+ squats and 160+ swings in 8 minutes. The trick is to not rest :)  Choose a kettlebell that will challenge you at a high level. That will be different for different people. Like I told my groups this morning, if you want to rest.... DON'T! If you absolutely need to rest, then by all means, take a break. You build mental toughness and brute strength and endurance by pushing through the periods where your body wants a rest.. Needing a rest is different from wanting a rest. Know the difference! 

I'll do my best to update this everyday, so stay tuned....

Train hard, have fun,

Kevin