Monday Night Workout

Tabata each Exercise

Horizontal Rows with TRX or Straight Bar

Sand Bag Squats

Push up Feet Elevated 14"

Tirkish Get ups


Then

2 Rounds of

Box Step with Weight 60 secs
Planks 60 Secs

Thursday Night Blues

We were lucky to have Brain Casey fill in for me
thursday Night and he took no Prisoners on this great workout

clean & press 2
pushups 10
c & p 3
box jumps 10
c & p 5
horizontal rows 10
c & p 8
split squat 10 ( 5 per leg, one leg on bench)
c & p 10
renegade row 10 (5 per side)
c & p 8
pushups 10
c & p 5
box jumps 10
c & p 3
horizontal row 10
c & p 2
split squat 10

run 400 m

Another cool Box Step Workout

Box Step 2 min
Clean & Press 30 reps
Box Steps 4 Min
Clean & Press 20 Reps
Box Steps 8 Min
Clean & Press 10 Reps

Monday 7 pm Blitz

Box Steps 2 mins
push ups - 30
Box Steps 4 mins
Push Ups - 20
Box Steps 8 mins
Push Ups - 10

5 rounds
Battle Ropes - 30 secs
Ball slams - 30 secs
Rest - 60 secs

Its a great day for a run

Run 400 meters
push ups 30
Run 800 meters
Push Ups 20
Run 1600 meters
Push Ups 10

New summer Hours and the Store and Hostyle Conditioning

Hey Folks

Just a quick word on the hours for the Store and Training

As we are starting to work on the the upstairs training area,
I am also changing the hours of operation.

As of last week opening hours are

Mon - Fri Noon - 9 pm
Saturday 9 - 5
Sunday Closed.


Hockey Bootcamp to start July for 8 weeks

We will be running Doc Hockey Bootcamp with Shayne Baylis B.Sc, D.C.

They will run on Tuesday's and Thursday Noon - 2 pm

For more info and to register please contact me curdhos@gmail


Stay Tuned for more cool stuff

HosTyle!!

Toughness

21-18-15-9-6-3

Deadlift 135 lbs for the boys
90 lbs for the Ladies

Push W Bands Guys Blue Bands
Ladies Red Bands

Squats Guys #40
Ladies #20

Ball Slams Guys 20 lbs
Ladies 10 lbs


Ouch

Monday June 7th 7 Pm Class

Warm Up

Box Steps 60 Secs
Turkish Get Ups 4/side
Box Steps 120 Secs
Burpee 10


Workout

3 Rounds

Push Ups 6
Snatches 12 - 6 side
Squats 18
Mountain Climbers 24
Jax 30

Monday June 7th 6 pm

Warm up

400 m run
Turkish Get ups 8/side
Burpees X 20

Workout

4 rounds

push ups X 12
Snatches X 24 (12/side)
Squats X 36
Mountain Climbers X 48
Jax X 24

Monday Night

Stations

1st Round - 30 seconds
2nd Round - 60 Seconds
3rd Round - 90 Seconds
4th Round - 45 Seconds

Finish with 400 m run

Clean & Press
Push Ups
Jax
Stairs with Farmers Walk
Rest

Random Workout

Found this workout in my sheets

Simple yet Dirty

7 rounds

Band Push Up X 10 with Red or Blue Band
Sandbag Squats X 15
Horizontal Row X 20

Why u just cant Train Hard at home!!

yet another example of why training sucks at home!!

Lil' Arnie

14Turkish Get ups Left Arm
30 swings
14 Squat Thrusters
30 Swings
14 Squat Thrusters
30 Swings
14 Turkish Get Ups Right Arm

Arnie

21 Turkish Get ups Left Arm
50 swings
21 Squat Thrusters
50 Swings
21 Squat Thrusters
50 Swings
21 Turkish Get Ups Right Arm