Core


ConditioningCoreKettlebell

Workout for Monday, November 22nd The goal for today is to increase your work capacity while working with a variety of movements to hit your entire body. You will need 2 weighted implements (KB, DB or Water Cans etc) for the Farmers Carry, a medicine ball and your primary weapon (your body). Run through it as fast as possible while keeping time & maintaining proper form. WORKOUT: 6-8 Rounds Farmer’s Carry: 15m Down, 15m Back Overhead Med Ball Squats (15-25lbs): 10 Reps4-Count Mtn. Climbers: 10 Reps

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BodyweightConditioningCoreRunning

Workout for Monday, November 15th  The goal for today is to increase your overall endurance and work capacity as we all know, "fatigue makes cowards of us all" - Vince Lombardi. WORKOUT: Warmup: Forward and Lateral Leg SwingsFrogger and Cat/Cow20m High Knees20m Butt Kicks20m Backwards Sprint3x Sprint AccelerationsWorkout:2x800m: Aim for sub 3:00. (Rest the same amount of time it takes to complete)1 Min: Hand Release Pushups1 Min: Sit-ups (Chest to knees / USAF Standards)1 Mile Ruck (55#): Aim for sub 13:00.1 Min: Hand Release Pushups1 Min: Sit-ups (Chest to knees / USAF Standards)2 Mile Run: Aim for sub 16:00.Cool Down:Walk for...

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ConditioningCoreMobilityTraining

Workout for Monday, September 7th: For todays session, we are keeping it simple yet brutal focusing on upper body muscular endurance and total body power while upping our conditioning. Grab a medicine ball weighing between 10-20lbs and let’s get to work! You will begin with alternate arm push-ups on the medicine ball. This means you will have one hand on the ground and one hand on the medicine ball. After each rep, you will roll the ball across to the opposite hand. Perform as many of these as possible in 20 seconds. Then move into overhead throws. You should be...

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BodyweightConditioningCoreMindsetMobilityTraining

Workout for Monday, August 24th We are working on explosive power today combined with anaerobic endurance. Aim for maximum aggression with each movement and really give it your all! Each round will be 1 minute of continuous activity (20secs of each exercise) followed by 1 minute of rest. We are aiming at longer rest periods so you can keep the intensity and quality of the movements very high. Med ball slams: While standing you will reach up above your head as high as you can and then explosively slam the ball down. Pick it up and repeat. Jump Squats: you should...

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BodyweightConditioningCoreMobilityTraining

Workout for Monday, August 17th For today's finisher, you will be working on your anaerobic endurance. This is a quick 4-6minute workout that will test your entire body and definitely get your heart rate going Start with burpees and blast through as many as you can in 20 seconds. Then move onto air squats, working to maintain a consistent tempo that you can keep up for the entire 30 seconds. Lastly, you will be using the battle ropes for 40 seconds. While using the battle ropes, vary your movements so you can keep the pace high and don’t quit! Note: You...

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