May Day F.I.T

40:20 x 6

Hurdles

UK Squat Thrust

Ring Plank

Flyes

Hack Squat

Thursday Spartan

A modified version of the Crossfit "Fight Gone Bad" workout..
3 x 5:00 min rounds with 1:00 min rest in between. You will perform one exercise for one minute and then immediately move to the next exercise for 1:00 until you are through with the 5 exercises..

Wall Ball
Sumo High Pull
Box Jump
D-Ball Push Press
Renegade Row

Finisher: 100 yds of PW crawl

Wednesday 600

600 reps... toughest way to do this is to do all reps of an exercise before moving on to the next exercise. try to finish in under 30 minutes

50 burpees

50 body rows

50 tuck jumps

100 sit n reach

100 hindu squats

100 skaters

100 jumping jacks

50 pushups

Kettlebell Tuesday

The kettlebell omelette was so popular last Tuesday that I think it's going to be a regular Tuesday workout.. Will be another good one today. At the Spartan workout tonight I'm going to add some bottoms up kettlebell work as well as some flips and catches...

Monday 4-27

40:20 x 6

monkey bars/pullups

deck squats

elbow plank/elbow stand

wall ball

alligator pushups

friday april 24

40:20 x 6

jump rope
hindu squats
cable punches
med ball chops
hindu pushups

Thu 4-22

Spartan Workout:

Double Kettlebell Session

30:30 x 5 rounds.. 1:00 rest between rounds. Use same weight for all exercises, cycle from one exercise to the next.

swings

front squats

push press/jerk

renegade rows

high pulls

wed the 22nd

AMRAP in 30 minutes of:

12 burpees
12 1 arm kettlebell clean and press, each arm
5 windmills, each side
25 skiers
25 swimmers

Tuesday April 21

Kettlebell Omelettes for today..

Monday 4-20

40:20 x 6

pushup

body row

deck squat

cable russian twist

walking 2 arm kettlebell swing

Friday April 17

Keeping with the partner theme from the Spartan workout on Thursday, today's FIT and DFC sessions will also be a partner workout... 40:20 x 5 rounds

Batey Bosu Toss

Swiss Ball Wrestle

Low-5 Pushups

C-Band Hip Extension

C-Band Russian Twist

Back 2 Back Squat Walk

This is fun stuff!!

Thursday 4-16

Kettlebell + workout today:

40:20 x 6

Battling Ropes

Elbow plank/hip slaps

D-Ball Clean and Press

Kettlebell Swing

Goblet Squat

For the Spartan workout we have a partner session (aka "The Spartner") with lots of power wheel crawls, kettlebell work, plyometrics, and isometric holds...

Wednesday 4-15

Alternating 8's

-alternate between two exercise for 8:00 and then move on to the next pair..

a1: 150 revolutions on the jump rope forward

a2: 150 revs backwards

b1: 25 yards bear crawl

b2: 40 hindu squats

c1: 15 med ball diagonal chops (over each shoulder)

c2: 10 med ball rotating lunges (each leg)

4-14 spartan workout

Reverse pyramids. Complete x1:x2 before moving on to next pair of exercises...

a1: 10-9-8----1 Atomic Power Wheel Pushups

a2: 20-18-16-14---2 Power Wheel Hamstring Curl

b1: 20-18-16---2 Sledge Hits, each side

b2: 10-9-8---1 pullups

c1: 10-9-8---1 Double Kettlebell Clean

c2: 10-9-8---1 Double Kettlebell Push Press

monday 4-13

AMRAP in 30 minutes of:

25 yards lateral hopping

10 pushups

10 pullups

10 cable clean and punch 

20 bicycles

Easter Weekend

Workouts at the gym are posted on the board. I know Niko's planning some cool stuff with kettlebells and sandbags for the Spartan workout. Michele and I are going hiking in the Green Mountains of Vermont with Jake! See you Monday. Have a great Easter :)

Friday April 10

Train Like Animals:

4 x 40:20

Monkey Bars

Alligator Pushups

Frog Hops

Elephant Walk

Scorpions

Finisher: 10/100 Burpee Challenge

Do 100 burpees in 10 minutes.

thu 4-9

40:20

Cable Punch

Wall Ball

Renegade Row

Kettlebell Deck Squat

Jump Rope

Tuesday 4-7

Spartan Workout of the Day

100 kettlebell swings
100 1-arm kettlebell snatch (50 each side)
100 Zercher Squats
100 Burpees

monday 4-6

40:20 x 6

Cable Full Extensions

Burpees

Halos

Cable Thrusters

Snowboarders

Saturday 4-4

Today's sessions will be what Steve Maxwell calls the "Kettlebell Omelette".. You'll pick up a kettlebell and you won't put it down for about 30 minutes.. In those 30 minutes I will run you through a variety of kettlebell exercises that will keep your heart rate up and keep every muscle in your body engaged. This is a phenomenal full body workout and it's really a lot of fun. Hope to see you at the gym :)

Friday April 3rd

Sorry for the delay.. There was no internet at the gym today..

Workout of the day was 40:20 x 6 of

Swimmers

Burpees

Kettlebell Bulgarian Squat

Jump Rope

Crab Walk

Thu 4-2

40:20 x 6

D-Ball Clean/Press

Kettlebell High Pull

Kettlebell Windmill

Hanging Knee Raise

Walking Weighted Lunges 

Wed 4-1

No April Fools Here :)

40:20 x 6

Overhead Kettlebell Swing

Mountain Climbers

Jumprope

Sit n Reach

Uneven Pushups