Tuesday Night 8 pm Class

Our 8 pm Class was just as kick ass

2 Rounds - 60 secs per Exercise

Rnd#1

Push Up On Med Ball
Box Steps
Squats
Box Steps
Push Up with Bands
Box Steps
Ball Slams
Box Steps
Push Ups w Chains
Box Steps

Rest 90 seconds

Rnd#2

Push Up On Med Ball
Stairway Carry w Gas Cans
Squats
Stairway Carry w Gas Cans
Push Up with Bands
Stairway Carry w Gas Cans
Ball Slams
Stairway Carry w Gas Cans And Fire Hose
Push Ups w Chains
Stairway Carry w Gas Cans And Chains

Rest 90 seconds

Check Tom Out on the Stairway Carry

Tuesday Night Workout

7 pm

We finished Push Up Month with a bang on this workout

3 Rounds - 45 seconds per exercise

Rnd#1

Push Up On Med Ball
Jax
Squats
Jax
Push Up with Bands
Jax
Lunges
Jax
Push Ups w Chains
Jax

Rest 90 seconds

Rnd#2

Push Up On Med Ball
Burpees
Squats
Burpees
Push Up with Bands
Burpees
Lunges
Burpees
Push Ups w Chains
Burpees

Rest 90 seconds

Rnd#3

Push Up On Med Ball
Squats
Squats
Squats
Push Up with Bands
Squats
Lunges
Squats
Push Ups w Chains
Squats

Rest 90 seconds

What a Messed up Workout !!!

Saturday March 27th

Mad Mike in the House

Mad Mike Ran the show on Saturday and hit
the group up with this great workout


3 Rounds:

1 min Kettlebell Swing
1 min Push Press
1 min Burpees
1 min Renegade Rows
1 min Horizontal Row
1 min Ball Slam
1 min Rest

Each Rep Completed was a Point.

We saw scores from 300 to the mid 400's !!

Great Job

Thursday Power Night

Conditioning Section

Push Ups - 50
Turkish Get Ups - 50 (25 per side)
Zercher Squats - 50


Strength Section

Max Bench
1,1,1,1,1,1

60% of Max Bench

3 sets of 3


Finisher

Push Ups - 50
Burpess - 30

Post Results under Comments

Tuesday Night Beginner/Nubie Class

Endurance Workout

Get as far as you can in 30 minutes

30 reps of each of the following

Squats
Push Ups
Lunges
Push Press
Weighted Box Steps
Push Ups
Squats
Swings
Burpees
Push Ups
Horizontal Rows
Ball Slams
Jax
Squats
Jax
Ball Slams

480 reps

Tuesday Night Grinder

7 PM Class

Endurance Workout

Get as far as you can in 30 minutes

50 reps of each of the following

Squats
Push Ups
Lunges
Push Press
Weighted Box Steps
Push Ups
Squats
Swings
Burpees
Push Ups
Horizontal Rows
Ball Slams
Jax

Awesome workout

Post how far you get to comments !!

If you can finish it all in less than 30 minutes work your
way back up until time runs out!!

Thursday Night Strength

Warm up

Burpees - 30
Squats - 45
Push Ups - 50


Strength Component

Clean and Press

Max Singles for 3 sets

Volume 3 Reps for 3 Sets

Finisher

Push Ups 50

Post Maxes to Comments

Tuesday Beginner Class

2 Rounds

Squat Thrusters - 10
Push Ups - 5
Squat Thrusters - 15
Push Ups - 10
Squat Thrusters - 20
Push Ups - 15



3 Rounds

Ball Slams X 15

Tuesday Training

4 rounds

High Cleans - 5 reps
Deadlifts - 10 reps
Shrugs - 20 reps
Push Ups - 40 reps
Swings -50 reps

Using a Barbell for the first 3 exercises

Top of the Minute

At the beginning of each minute perform the reps perscribed

Lunges

reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
etc

Continue until you can't get the number of reps done
within the minute you started the set.

Clean and Press #20 sandbag
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16

Post results under comments

Another Workout

Saturday 10 am

10 Rounds

30 secs per

Push Ups
Horizontal Rows
Crunches/Sit ups
Rest

Final Kick

BDW Squats - 90 secs
Push Ups - 90 secs

March Madness

I have been way behind on my Blogging so I will write up a bunch of the Hostyle Classes we have been doing lately.

Saturday 9 am

Push It!

10 rounds

Push ups X 20
Squats X 10
Burpess X 5

3 Rounds

400 meter Run
15 Chins / Horizontal Rows

Final Kick at the can
Push Ups X 50