The Workout for September 30th

21-18-15-12-9-6-3

Hindu Push Ups

Anchored Hip Raise

Dumbbell Squat Press

Body Roll

An Important Messsage for My Clients

To my clients,
There have been a few occurrences as of late that have prompted me to address the type of behavior that is and is not acceptable during workout sessions or at anytime in the studio. It is important to remember that the people around you are a diverse group with different backgrounds, ethnicities, religious beliefs and sensitivities.  And while I think a relaxed environment is desirable that doesn't preclude taking into account what may be offensive to someone else.  I realize that the workouts may induce the need for a profanity laced tirade or a targeted expletive in my direction, and if you are in a one on one session with me that is fine.   But in the presence of others I urge everyone to think before they speak. Criticisms of other's faiths, political views and cultures in the group setting are also something that should be avoided. 

Is this political correctness rearing it's ugly head? No, I think it's more about common sense guidelines of how to get along with people. And I don't think it's a lot to ask of anyone for an hour out of their day.  So let's all work hard, sweat, improve and if you have an unkind word for anyone then point it in my direction, I'll take it as a sign that I'm doing something right.

Thanks,

Kevin

Tonight's Functional Cross Training Class

Tonight's FxT class will be held from 5:00pm-6:00pm instead of the normal 5:00pm-7:00pm. Sorry for any inconvenience.

The Workout for September 27th

10 Rounds

Sled Push x 2
25 Swings
25 Belly Busters

The Workout for September 26th

Five Rounds

20 Opposing Grip Modified Pull Ups
10 Barbell Squats
20 Offset Push Ups
10 Hang Power Cleans

The Workout for September 25th

25-20-15-10-5 Snatches

50-40-30-20-10 Russian twist

25-20-15-10-5 American Swings

5-4-3-2-1 TGU

The Workout for September 24th

Five Rounds

Row 2 minutes
25 Kb Swings
50 Hammer Drives
10 Get Up Sit Ups

The Workout for September 23rd

Progressive Time Based Ladders Involving Increasing Increments of Work Coupled With Decreasing Increments of Rest.

One repetition the first minute, two repetitions the second minute, three repetitions the third minute etc, continuing until you are unable to complete the required number of repetitions for the corresponding minute.

Ladder 1: Hang Power Clean and Press

Rest five minutes, then...

Ladder 2: Burpees

The Workout for September 20th

"Kettlebell 101"

20 Swings
10 one hand Swings each side
10 Clean and Press each side
10 High Pulls each side
10 Snatches eacg side
X 4

Then the Five rounds of the Kb complex:
High/ Snatch/Clean/Windmill x 5 each side

The Workout for September 19th

15-12-9-6-3
Hang Power Snatch
Pull Up
Overhead Squat
Burpee

Then..

5 Hang Snatch X 5

The Workout for September 18th

AMRAP 30 minuters
Run to the fence and back
20 Push Ups
20 Sit Ups
20 Belly Busters

The Workout for September 17th

20 Hammer Drives
20 American Swings
20 Hammer Strikes right
20 Kb Snatches right
20 Hammer Strikes left
20 Kb Snatches left
40 Alternating Hammer Strikes
20 Alternating Kb High Pulls
X 4

The Workout for September 16th

21-15-9
Push Press
Slam

21-15-9
Hang Power Clean
Slam

21-15-9
Deadlift
Slam

21-15-9

Hang Power Clean and Press

Slam

The Workout for September 13th

7 Snatches
7 Lunge Chops
7 Clean and Press
7 Reverse Lunges
7 Half Get Ups
x7

The Workout for September 12th

20 of each of the following:
Super Star Presses
Super Planks
Superman
100 Jump rope
X 5

Then...
Tabata 1: Push Ups/Ab Wheel, 8 rounds each
Tabata 2: Squat Jumps, 8 rounds

The Workout for September 11th

10-9-8-7-6-5-4-3-2-1

Snatch Grip DLHP
Hang Power Snatch
Thruster
Power Clean

The Workout for September 9th

10 Overhead Squats

10 Burpees

10 Slams

X 10

The Workout for September 6th

With a Kettlebell

5 Suitcase lifts each side

5 Presses each side

5 Dead Cleans each side

5 Rack Squats each side

10 Swing Flip Squats/10 Swings/10 Hand-to-Hand Swings/10 American Swings

X 5

The Workout for September 5th

The Workout For September 4th

5 Front Squats
250 meter row
5 Presses
10 Burpees
Squat Presses
X 5

3 Thrusters
X 4
Increase weight every set.

The Workout for September 3rd

Five Rounds
45 seconds work/15seconds rest
Chariot Rope
Medicine Ball Slam
Drum Roll Rope
Wall Ball

Then...
5 Barbell Cleans
Increase weight each set
Five sets