The Dangers of Dehydration (Part I)

Here is a great article on Hydration

Its long but has a ton of great info!!

The Dangers of Dehydration (Part I)

Tues Night Class

heres an imPRESSive workout

Barbell Press
Burpees
Hose Press
Squats
Bag Press
Lunges
Kettlebell Press
Jumping jax

Rnd 1
5 reps for all + 25 Jax

Rnd 2
5 reps for all + 25 Jax

Rnd 3
7 reps for all + 25 Jax

Rnd 4
10 reps for all + 25 Jax

Rnd 5
5 reps for all + 100 Jax

Awesome Workout

Another Saturday workout from earlier this month

It was Rainy out so we stayed indoors

Thats the nice thing about have a 2 level
facility to train in


Javorek Style with a 7 ft olympic bar loaded from 55lbs to 95 lbs

Round 1

8 reps of

Clean and Press
Squat
Bent Over Row
Shrug
Burpee

Round 2

10 reps of

Clean and Press
Squat
Bent Over Row
Shrug
Burpee

Round 3

12 reps of

Clean and Press
Squat
Bent Over Row
Shrug
Burpee

Then

Box step with Barbell Press - 60 secs
Rest 60 secs

Box Step Barbell Press - 90 secs
Push Ups - 90 secs
Rest 90 Secs

Box Step Barbell Press - 120 Secs
Push Up - 120 secs
BDW Squats - 120 secs

This was a great workout using the 7ft Barbell
Very different and Challenging

Dirty Saturday Long weekend workout

Phase 1

3 Rounds of

50 Squats
400 meter round

no rest between rounds

Then

3 Rounds

Prowler Drag 135 lbs - 100 feet
Prowler Push 135 lbs - 100 feet
(basically turning around and pushing the prowler back)

while one trainee was doing that the other stations were

Sandbag Shouldering #20 -#40 lbs
Mountain Climbers
Jumping Jax

Everone rotated through the exercises
until everyone had done the prowler

Then 2 minute rest

Tuesday Workout Round after Round after Round

Big Cardio workout

round 1

Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Rest 30 secs

Round 2

Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Jax - 30 secs
Push ups - 30 secs
Rest 60 secs

Round 3

Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Jax - 30 secs
Push ups - 30 secs
Squats - 30 secs
Mountain Climbers - 30 secs

Round 4 , 5 , 6

3 minutes of jumping jax with 10 reps
of the following thrown in randomly

Clean and Press #40 bag
Burpees -
Jax -
Push ups -
Squats -
Mountain Climbers -


Rest 120 secs between rounds

Saturday Workout Run Boy Run

25 push ups
25 horizontal rows
400 meter run with #20 -#40 bag

25 push ups
25 Horizontal rows
150 meter sprint with #20 -#40 bag

25 push ups
25 Horizontal rows
150 meter sprint with #20 -#40 bag with bag held over head

May 1st Workout Prowler and such

We set up 4 stations

Eceryone had to work their station until the person
on the prowler was done there double run.

Then everyone would rotateto the next station.

Once every one had gone there was a 60 second rest

Prowler - 95 lbs
Battle ropes
Swings - 35 lbs
Squat with 20 lb bag
Rest 60 seconds

5 cycles