Weight Training


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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KettlebellMobilityTrainingWeight Training

Workout for Monday, July 20th For today’s session, the focus is on strength and total body conditioning. You will need one moderate weight kettlebell or dumbbell. Begin with the warm-up taking it easy here focusing on good form for the reps and simply 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. WARMUP: 3 ROUNDS 6x Kettlebell (or Dumbbell) Swings 3x Goblet Squats 1x Shoulder Press (left arm) 1x Shoulder Press (right arm) 5x Pushups WORKOUTPHASE ONE: AMRAP 5minutes Turkish...

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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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MindsetMobilityTrainingWeight Training

THRUST TO VICTORY Today's session is extremely hard and will require some positive self-talk when things get tough. Simple to understand yet brutal to perform is our motto and you’ll be put to the test today. Grab a set of dumbbells and place them near a pull-up bar. I recommend starting with 20lbs for the thrusters and if you’re finding it too easy then move up. To complete the workout, you will start your timer then move into the DB thrusters for 20 seconds. Once that 20 seconds is up, rest for 40 seconds then straight into the chin-ups and...

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ConditioningKettlebellMobilityTrainingWeight Training

LEG CRUSHER Grab a kettlebell (35-70lbs), a skipping rope and lets get to work. You don’t need much space to get this done so there are no excuses. Start your timer and see how many rounds you can get through before the 15 minutes is up. Start with KB goblet squats focusing on good clean reps with feet wide. Move into KB swings and work to move explosively using your hips to do the majority of the work. Finally grab the skipping rope and perform 30 double unders (rope passes under your feet 2x each jump). If you can't do...

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