Training


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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BodyweightConditioningMindsetMobilityRunningTraining

Workout for Monday, August 31st For todays session, you will be working on core and grip strength along with speed endurance. NOTE: You will need two weights around 30-45lbs for the farmers carry and a 50m field. For the farmers carry, the implement you use is up to you. You can use dumbbells, kettlebells, ammo tins, water jerry’s, etc as long as you have two of them and they weigh around 30-45lbs each. After you have completed the 50m carry, you will then drop the weights. Turn around and sprint 100m (50m back to the start and then 50m back...

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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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KettlebellMobilityTrainingWeight Training

Workout for Monday, July 27th For today’s session the focus is on strength/muscle building. You will need two moderate weight kettlebells or dumbbells and a pull-up bar. Begin with the warm-up and take it easy here focusing on good form for the reps and getting the blood flowing. Rest 1 minute before beginning the first phase of the workout. Once you have completed the first phase, rest 1 minute before beginning the second phase. There are notes throughout this workout so make sure you really read through. Your whole body will be sore after this one! WARM-UP: 3 Rounds 3x Pull-ups...

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