Core


BodyweightConditioningCoreMobilityTraining

Workout for Monday May 18th  For today's session, you will be taking it back to nature with bear crawls. Prepare for you shoulders, core and legs to feel this one. Make it a competition with yourself to crawl further than before each round. WORKOUT: 8 Rounds Forward bear crawl for 15 seconds Backward bear crawl for 15 seconds Flutter kicks for 30 seconds No rest between rounds After the 8th round, end with 25 pullups as fast as possible.  

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ConditioningCoreKettlebellTraining

GET A GRIP WORKOUT FOR MONDAY MARCH 2ND: Todays session is focused on your muscular endurance with a secondary emphasis on building your grip strength. There is no scheduled rest but take a break when you feel you need then get back after it. The goal is 10 rounds completed with minimal rest. Workout: 10 Rounds for time15x American KB swings @44lbs10x Hanging knee raise5x Chinups

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BodyweightConditioningCoreMobilityTraining

BODYWEIGHT BLITZ WORKOUT FOR MONDAY FEBRUARY 17: For todays session we’re aiming to get as many quality repetitions in as possible in 3 fundamental exercises. Push-ups, Sit-ups and Pull-ups. You have 60 seconds to get as many reps as possible in before taking a break and moving on. These reps don’t have to be unbroken, you can rest within the minute and then continue.We have chosen butterfly sit-ups over the regular style as this puts more emphasis on the abdominals and less on the hip flexors. For the pull-ups, we are doing a descending pyramid. 5 pull-ups, drop off the...

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BodyweightConditioningCoreMobilityTraining

Race the Clock Workout for Monday January 27th: See how far you can get through this in 15 minutes. If you can finish before the time is up, try again wearing a 25lb vest another time. 5 Chin-ups-5 Chin-ups15 Burpees-5 Chin-ups15 Burpees25 Push-ups-5 Chin-ups15 Burpees25 Push-ups50 Air Squats-5 Chin-ups15 Burpees25 Push-ups50 Air Squats75 Butterfly sit-ups-5 Chin-ups15 Burpees25 Push-ups50 Air Squats75 Butterfly sit-ups100 Mountain Climbers

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CoreMobilityTrainingWeight Training

Thrust and Flutter Workout for Monday January 20th: For time: 50-40-30-20-10 Dumbbell thrusters @15-25lbs each hand. *Can be substituted for a 30-50lb sandbagFlutterkicks – 2 Count. To count the flutterkicks, you will do 2 and that will be counted as 1 rep. The easiest way to do this, is by counting as follows; 1-1, 1-2, 1-3, 1-4 and so on.

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