Friday 12-21 6am

Circuit

Pushup
Pleasant valley
Alt lunge

1:00 on :30 off
4 rounds of each

Swings ladders
5,10,15,20
12:00

Thursday 12-20 5:30 pm

Circuit

Pushup
Pleasant valley
Alt lunge

1:00 on :30 off
4 rounds of each

Swings ladders
5,10,15,20
12:00

Thursday 12-20 6am

Supersets
A1-Side plank
A2-Lunge

B1-Mil press
B2-row

:30 on :30 off
4 rounds of each

Swings :30 work, :45 rest
10 rounds

Wed 12-19 5:30pm

Supersets
A1-Side plank
A2-Lunge

B1-Mil press
B2-row

:30 on :30 off
4 rounds of each

Swings :30 work, :45 rest
10 rounds

Tuesday 12-18 6am

Lunge
Pushup
Russian Twist
1 arm row

:30 on :30 off, 8 rounds of each

5:00 snatch test, SSST style

Monday 12-17 5:30 pm

Lunge
Pushup
Russian Twist
1 arm row

:30 on :30 off, 8 rounds of each

Swings :30 on :15 off
6 rounds

Tuesday 12-11-07

Supersets:
Pushup
Swing
1:00 each/:30 rest between
4 rounds


Hot potato/plank
:30 each, no rest 3 rounds

Monday 12-10-08

Circuit:
Pushup
Jumping Lunge
Row

1:00 work, :30 rest
4 rounds

swings
:30 work
:20 rest
10 rounds

Friday 12-7-07

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each
:30 rest between,
3 rounds of each.

Swings:30/:15

7 rounds

Thursday 12-6 6am

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each
:30 rest between, 3 rounds of each.

Swings
:30/:15
7 rounds

Wed 12-5

Supersets:
A.Lunge & row :30 per side
B. Thruster & pushup 1:00 each

:30 rest between, 3 rounds of each.

Swings :30/:15
7 rounds

Tuesday 12-4

Circuit:

Pushup
Sandbag deadlift
Static lunge
One arm row
:30/:30 per side, :30 rest between exercises
4 rounds

swings
:30 on,:20 off
8 rounds

Monday 12-3

Circuit:
Static lunges
pushup/plank hold
KB row
:30 per side/ :30 off
4 rounds
Intervals:
swings :30 on :20 off
8 rounds

I lost my notes

workouts for wed 11-28 thru friday 11-30 have disappeared.

Tuesday 11-27

Circuit:
Static lunges
pushup/plank hold
KB row
:30 per side/ :30 off
4 rounds

Intervals:
swings :30 on :30 off 6 rounds

Monday 11-26

Circuit:
Alt lunges
pushup/plank hold
KB row
:30 per side/ :30 off
4 rounds

Intervals:
swings :30 on :30 off 6 rounds

11-21-07 6 am and 5:30pm

1 arm swing or snatch

Burpee

V-up

25,20,15,10,5 reps for time

Tuesday 11-20 5:30 pm

Circuit:
Alt Row
Alt reverse lunge
V-up
1:00 work, :30 rest
x4 rounds

Swing 1:00
Run/Rest 1:30
x6 rounds

Tuesday 11-20 6am

walking lunges, 4 directions

pushup & 1 arm row superset
:30 each, :30 rest
x4 rounds

swing 1;00
run/rest 1:30
x6 rounds

Monday 11-19 6am

Program minimum

Get-ups or half get-ups
10:00

swing 1:00
jog/rest 2:00
x5 rounds

11-16-07 6am

Taught Windmill

Walking Lunges
4 direction

Complex
Hot Tater
thruster
squat
press
high pull
:30 per exercise
:30 rest between sides
2 rounds per side

siwngs on Tabata time
x4 minutes

Walking lunges 4 direction

fighter's circuits:
1:00 each exercise x 2
1.slingshot & chase the turtle
2.hot potato & thruster
3.row & pushup


Tabata intervals, swinging
x5 minutes

Cool fat loss tip

Everything counts!

thrusday 11-15 6am

Walking lunges 4 direction

fighter's circuits:
1:00 each exercise x 2
1. hot potato & chase the turtle
2. slingshot & thruster
3. row & burpee
4. swing & pushup

, 1:00 rest between

Wednesday 11-14 5:30 pm

Complex:
High pull
Clean
Swing
:30 each per arm
:30 rest

Circuit
Pushup
Jump Lunge
Alt row
1:00/:30 x 4 rounds

swings
:20 work :30 rest
8 rounds

Tuesday 11-13 6 am

Circuit
Pushup/plank
Row
Split squat

:30/per side
:30 rest
x4 rounds

Swings :3 work :20 rest
8 rounds

Monday 11-12-07 5:30pm

Circuit
Pushup/plank
Row
Split squat
KB press
:30/per side
:30 rest
x4 rounds

Swings :45 work :30 rest
8 rounds

Friday 11-9 6am

Get-up practice 5:00

Spider monkey

Thursday 11-8 5:30pm

Circuit:
Static Lunges
1 arm thruster
1 arm row
:30 per side, :30 between

swings
Burpees
Alternating each set
1:00 work
1:30 jog/recover
6 rounds

Thurs Nov 8th 6am

Beautiful sunrise and Program Minimum

Getups 1 rep per side, alternating with partner for 10:00

Swings:
10,12,14,16,18,20
:30 between
8 sets :30 on/:30 off

Wed Nov. 7th 5:30pm

Walking lunges
4 directional


Circuit A
Thruster
V-up
Star Jump
:30 each, :15 between
5 rounds

Circuit B
Swing
burpees
:30 each, :15 between

Don't Be Stupid

Tuesday 11-6-07 6am

Circuit
Alternating row
pushup
BW squat
1:00 work
:30 rest
4 rounds

High pull partner ladder
10,12,14,16,18,20,10

Mon 11-5

Observing rule #1 which is"don't be stupid", no class due to Tornado WARNING in Davidson county

Thurs Nov 1st 6am

Circuit
1 arm row
pushup/plank hold
static lunge/split squat
:30 per side
:30 rest
4 rounds

swing :45
Run/walk 1:30
5 rounds

Wed 10-31 5:30 pm

Circuit
1 arm row
pushup/plank hold
static lunge/split squat
:30 per side
:30 rest
4 rounds

swing :45
Run/walk 1:30
5 rounds

Tuesday 10-30 6am

Circuit:
Pushup/plank hold
Split squat
Row
1:00 work/:30 rest
3 round
swing :30
Jog/walk 1:30
5 rounds

Monday 10-29

Circuit:

Pushup
Alternating Row
V-up
Squat
1:00 work, :30 rest
4 rounds

Swing ladders with partner
10,15,20
8:00

Wed 10-17 5:30 PM

Get-ups 10:00
10 lunges/10 pushups 10:00

Swing 1:00
run 1:30
x4 rounds

Tuesday 10-16 6am

Circuit:
Row
Press
Lunge
:30 per side
4 rounds

Interval
swing, chase rabbit
1:00
run/walk 1:30
4 rounds

Monday 10-15 5:30pm

Program minimum
Get-ups for 10:00
Swing ladderss w/partner
10,12,14,16,18,20,10

Intervals
burpee, star jumps, chase the rabbit

Friday 10-12 6am

Walking lunges
Lateral step with squat
lateral skipping

Spider Monkey
snatch or swing (number is per arm)
burpee
v-up
25,20,15,10,5

Thursday 10-11 5:30pm

Complex:
Snatch
Highpull
C&P
Squat
Swing

:30 per exercise
1:00 rest
x4 rounds

Suicide frog 1 kettlebell
Swings & walking lunges
4 rounds

Thurs 10/11 6am

Walking lunge front, back, lateral
Lateral skipping

Complex
Thruster
Press
Squat
OH hold
Rack hold

:30 each, 1:00 rest
x4 rounds

Swing 1:00
Jog rest 1:30
x4 rounds

Wednesday 10-10 5:30pm

Happy Birthday Heather!

Complex

Snatch
Highpull
Clean and press
Squat
Swing

:30 each per arm, 1:00 rest
x4 rounds

Stacking:
Jump lunge
Jump lunge + Burpee
Jump lunge + Burpee+ Star Jump
Jump lunge + Burpee+ Star Jump + Swing
:30 each drill

Monday 10-8 5:30pm

Taught the snatch.

Compression:
snatch x5/5
v-up x5
Burpee x10

As many rounds as possible in 15:00

Thurs 10-04-07 6am

Get-up w/partner 10:00

swing 1:00
jog/rest 1:30
x7 rounds

Wed 10-03-07 5:30pm

Clean & press ladders with partner
1,2,3
x5

Intervals:
Swing or burpee
1:00
Jog/rest 2:00

2 Heathers and Doug stuck around afterward and did the SSST.
Doug got 106 w/24kg
Heather W. got 176 w/18lb
Heather D. got 130-something ( i didn't write it down) w/12kg

Tuesday October 2nd 6am

Circuit:
Star Jump
Pushup
V-up
Alternating Row
1:00 work :30 rest
x3 rounds

Intervals:
swings & thruster
:45 work
2:00 jog/rest

Monday 10-1-07 5:30pm

Circuit:
Star Jump
Pushup
Alternating Row
1:00 on/:30 rest
4 rounds

Taught the High Pull then

Riffer madness
High pull ladders, with partner
10/10
12/12
14/14
16/16
18/18
20/20
10/10

This is how we roll...

friday 9-28 6 am

Circuit:
Rev. lunge
Pushup
Row
1:00 work
:30 rest
5 rounds

swings on Tabata time
:20 work/:10 rest
10 rounds

Thursday 9-27 5:30pm

Taught the clean to the new folks.

Swings:
Rif-inspired ladder protocol-
with partner
10/10
12/12
14/14
16/16
18/18
20/20
10/10

Thursday 9-27 6am

Walking lunges 4 directions
Skipping Forward & Lateral

Burpee BMF
Swing x50
Burpee x5
Swing x40
Burpee x10
Swing x30
Burpee x15
Swing x20
Burpee x20
Swing x10
Burpee x25

for time

Tuesday 9-25 6am

Circuit:
1:00 on :30 off
Reverse Lunges
Pushups
Alternating Rows
Feet-up crunches
3 rounds

Intervals:
Swing, Burpee or Thruster
:45run/walk 1:45
x4 rounds

Monday 9-24 5:30pm

Circuit:
1:00 on :30 off
Reverse Lunges
Pushups
Alternating Rows
Feet-up crunches

3 rounds

Intervals:
Swing, Burpee or Thruster :45
run/walk 1:45
x4 rounds

What Heather had to say

I asked Heather what her thoughts are now that she's been attending calss for a while. Here is her response:


Well I have to admit. After the first day, I was thinking “I am really glad there is that “money back guarantee thing” and “have I lost my damn mind”. However, I did continue on because anything that took that much out of me and worked that many muscles in 45 minutes had to be good for me somehow. Then the transformation, strength, and flexibility came so quickly that my doubt was gone and all I was left with was a confidence in my self that was growing day by day. As far as David Whitley’s competence as a trainer, I don’t think I could ever say enough good things! He is so knowledgeable about so many aspects of the field. Not only does he know so much about the Kettlebell training, strength development and physical side of it, but his is also extremely cognizant of the emotional struggle it takes for most people to begin a regimine like this and is able to motivate you to push past those times when you are not quite sure you can do it. Basically what I am saying, is that David believes in you sometimes when you are not sure you can believe in yourself and as a result I can not thank him enough!!! I have participate in the Irontamer Bootcamp for 11 weeks. I have lost 11 pounds and gone from a size 18/20 to a size 12/14. I can feel it in every breath I take – I am healthier, stronger, and happier! Thanks David – You Rock!! Heather V. Hatcher-DeMith, MACANS Consultant Center of ExcellenceVanderbilt University

Friday 9-6-07 6am

A1:Alternating Row
A2:See-Saw press
:45 alternating with partner
4 rounds

Double KB Squat
:45 alternating with partner
3 rounds


Swing 1x :30
rest 1:00

Swings :15 work/:15 rest
10 rounds

Thursday 9-5-07 5:30 pm

A1:Alternating Row
A2: See-Saw press
:45 work, :30 rest
x4 rounds

B1:Walking lunges :45
B2: Plank hold :45
rest :30
x4 rounds

swing :1:00
run 1:30
x6 rounds

Thursday 9-5-07 6am

Circuit:
Split Squat
Pushup/plank hold
Row
x3 rounds

Suicide walking swing
Swing :30 on :30 off
4 rounds

Wed. 9-4 5:30pm

Deck squats
Ladders 1,2,3,4
x2 rounds

Suicide frog w/3 KB:
walking swing
rack walk
overhead carry
walking lunge

jumping burpee-Extra

Tuesday 9-4 6am

Thruster
:30 on :30 off
10 rounds, alternating arms each set

Swing 1:00
run 1:30
4 rounds

Friday 8-31 6am

Circuit:
Pushup/ plank hold
Reverse lunge
KB row
V-up

1:00 each, :30 between sets
3 rounds

swing :30
run 1:45
6 rounds

Thursday 8-30 5:30pm

KB walking press/swing workout.
:30 work, :20 rest
15 minutes

Circuit:
Pushup/plank hold
Alternating reverse lunge
Alternating KB row

1:00 each, :30 between sets
3 rounds

Thursday 8-30 6am

Circuit
pushup/plank
Reverse lunge
KB row
1:00 each, :30 between
3 rounds

Step up :30
rest :40
Swing :30
rest :40
6 rounds

Wed. 8-29 5:30pm

Review of snatch technique.

Danish VO2 Snatch protocol
:15 work/:15 rest
9:45
20 total sets

1 arm Thruster
:15 work
:30 rest
14 sets
10:00

Monday 8-27 5:30 pm

Get-up 12:00
8:00 alternating w/partner
4:00 everyone at once

Circuit
10 V-up
10 burpee
20 swing
8:00

Interval
Thruster :45
run 1:15
rest :30
x4 rounds

Friday 8-24-07 6am

Circuit:
V-up
Row
Pushup/plank hold
reverse lunge

1:00 on
:30 off
x2 rounds

Thruster-2 hands on 1 kettlebell
Ladder 2,4,6,8,10
x8 minutes


Swings
:30 on
:15 offx 5 rounds

Tursday 8-23 5:30 pm

Clean and press ladders 1,2,3,4,5
alternated with
1 arm row ladders 2,4,6,8,10

Russian twist :30
Get-up Situp :30x3 rounds
V-up 1x :30

swings
:20 on
:10 off
8 rounds

Thursday 8-23-07 6am

Getup 10:00

Thruster x10
row x 10/10
10:00

swing :45
jog 1:15-1:30
6 rounds

Wednesday 8-22-07 5:30pm

Getup 10:00

Thruster x10
row x 10/10
10:00

5 v-up
10 burpee
20 swing
8:00

Tuesday 8-21 6am

Today starts a new 4 week round.
Turkish Get-up
switch hands every rep/alternate with parner
10:00

Pushup 10 reps
Reverse Lunge 10 reps per leg
10:00

Swing or burpee :45
Jog 1:30
5 rounds

Monday August 20th 5:30pm

I have missed logging a few sessions in the past few weeks.

Today starts a new 4 week round.

Turkish Get-up
switch hands every rep 10:00

Pushup 10 reps
Reverse Lunge 10 reps per leg
10:00

Swing :45
Jog 1:30
4 rounds

Tuesday 7-24 6am

Get ups
10:00
alternating side each rep

V-up x5
Burpee X10
Swing x20
As many rounds a spossible in 12:00

Monday 7-23 5:30pm

Get ups
12:00
alternating with partner 1 rep per side

V-up x5
Burpee X10
Swing x20
As many rounds a spossible in 10:00

7-19 5:30pm and 6pm

Attack of the Spider monkey

Swing, Burpee V-up
25,20,15,10,5

7-18 5:30pm

Rev. lunge1:00
Rotational pushup position1:00

3 rounds

Row :30/30
Squat 1:00

3 rounds

swing & Jog
:45
1:45
x 5 rounds

7-17-07 6am

Circuit 1:00 on/ 1:00 off:
Pushup
Alternating Row
V-upReverse
Lunge
x3 rounds
Intervals:
:30 work/1:30-2:00 jog/walk/rest
2 hand swing
x4 rounds

split switches
Stretching hip flexors

7-16-07 5:30pm

Circuit 1:00 on/ 1:00 off:

Pushup
Alternating Row
V-up
Reverse Lunge

x2 rounds

Intervals:

:30 work/1:30-2:00 jog/walk/rest
Swing L
Swing R
Thruster L
Thruster R
2 hand swing
2 hand swing

I got an email

I got an email from Julie, sending me her food log. She told me she is down 5lbs since beginning class on 6-11!

Congrats to you Julie! You are making it work.

She admits that her diet hasn't been perfect and see areas that can be improved upon. So, IN SPITE OF an imperfect diet and a couple of missed sessions, she is down 5lbs., just from the changes she has made.

As she dials it in and gets more and more consistency, she is going to build more and more momentum.

This is a process, people, and Julie is ON TRACK!

July 6th 6am

Windmill
3 sets of 3/3

Snatch, Burpee, V-up
25,20,15,10,5
for time

July 5th 6am

Technique: Highpull & snatch teaching & practice

Windmill 5x3/3

Thruster
2:00on/1:00 off

Swing & run
2:00/2:00
x4 rounds

July 3rd 5:30pm

Getup 10:00
switching hands each rep

Swing & run
1:00/2:00
x3

Burpee & run
1:00/2:00
x3



Lead Boots:
Rev. Lunge x12/12
BW squat x26
Jump Lunge x12/12
Jump Squat x26

July 3rd 6am

Windmill x 4/4
3 sets

circuit
slingshot 1:00
Revese lunge
slingshot 1:00
thruster 1:00
slingshot 1:00
Swing :30
slingshot 1:00
Swing :30
slingshot 1:00
swing 1:00
slingshot 1:00

Swing & run
1:00/2;00
x3 rounds
Burpee & run
1:00/2:00
x3 rounds

Monday July 2nd

TGU 10:00
alternating sides every 3 reps

swing & run 1:00/2:00
x 3 rounds
Burpee & run 1:00/2:00
x3 rounds

Wednesday 6-27 5:30pm

TGU alternating hands each rep
10:00
Swing or burpee
:30
jog 1:30
6 rounds, 3 of each exercise

Tuesday June 26th 6am

Walking lunge- 4 directions

Circuit x3
C&P :30/:30
Row :30/:30
Squat 1:00
Slingshot :30

Swing :30 on :30-1:00 off
8 rounds

Monday June 25th 5:30 pm

A1-C&P :30 per arm
A2-Row :30 per arm
B1-Reverse Lunge :30 per leg
B2-Pushup 1:00

Thruster 4x:30 on :30 off
Swing 7x:30 on :30 off

Thursday 6-21 6am

Technique practice/teaching the clean.

Reverse lunge :30
Row :30/30
3 rounds

Swing 1:00
jog 1:00
rest :30
4 rounds

Wednesday 6-20 5:30 pm

Technique practice/teaching the clean.

Reverse lunge :30
Row :30/30
3 rounds

Circuit
1:00 on 1:30 off
Sandbag DL, Clean or Snatch
Swing
Slingshot
Burpee

Seated Hot Potato
Russian Twist
Pleasant Valley
:30 each, no rest

Tuesday 6-19 6am

Walking lunges, 4 directions

pushup ladders 3,6,9,12
repeat for two total rounds

Burpee:30
swing :30
Jog 1:00
rest :30

5 rounds

Monday june 18th 6pm

Walking lunges, 4 directions
Partial getups
to seated
2x5/5
to lunge
2x5/5
full range
2x5/5

Burpee :30
Swing :30
jog 1:00
rest :30
repeat, 4 total rounds

Friday June 15th 6am

C&P 3x:30/:30
Row 3x:30/30

Riffer madness:
High Pull ladder w/partner
10/10
12/12
14/14
16/16
18/18
20/20
10/10

Thursday 6-14 5:30 pm

C&P 3x:30/:30
Row 3x:30/30

RKC press and walk + swings for 12:00.
1 hand farmers walk 2 sets ( to get the KBs back to the car.)

Thursday 6-14 6am

Walking lungesForward, Backward, Lateral

Get-up 10:00
alternating 1/1 with partner

Slingshot 1:00
Swing 1:00
Jog 1:004 rounds

Seated Hot Potato
Russian Twist
Pleasant Valley
:30 each, no rest between

Wednesday 6-13 5:30 pm

Walking lunges
Forward, Backward, Lateral

Get-up 10:00
alternating 1/1 with partner

Thrusters :30 on :30 off 3 rounds

Slingshot 1:00
Swing 1:00
Jog 1:00

4 rounds

Seated Hot Potato
Russian Twist
Pleasant Valley
:30 each, no rest between

Tuesday June 12th 6am

Get ups alternating with partner 1/1
10:00

Walking lunges, 4 directions

Swings & run 1:00/1:00
5 rounds

Monday June 11th 6pm

Walking lunges, 4 directions

Get ups alternating with partner 1/1
10:00

Swings & run1:00/1:00
5 rounds

"90 second abs"
Seated Hot Potato
Russian Twist
Pleasant Valley
:30 each, no rest

New bootcamp photos

Is this some crazy rain dance Shane made up? No, it's a drill based on Thai boxing techniques. It's great for the obliques!

Here is Phillip, Elizabeth, Shane and Heather doing snatches until I got tired.

After I got tired I had them do swings.

Friday June 1st, 6am

Windmill technique teaching
3x3/3

Snatch,
Burpee,
V-up
21-15-9 for time

Thursday May 31st 5:30 pm

C&P
Rows
ladders 3,5,7,9x2

Snatch,
Burpee,
V-up
21-15-9 for time

Thursday 5-31 6am

C&P 5x5/5
Alt. with
Row 5x5/5

Squats 4 x15

Swing 1:00
run 1:30,
rest :30

6 rounds

Wednesday May 30th 5:30pm

Walking lunges, 4 directions

C&P ladder 1,2,3,4,5
Alternated with
Row Ladders 1,2,3,4,5

Thruster ladders 3,6,9,12

High pull
5 sets of 10/10

swings 1x20

Tuesday May 29th 6 am

Walking lunges, 4 directions

Get ups alternating with partner 1/1
10:00

Swings & run
1:00/1:00
6 rounds

Memorial Day 2007

C&P ladders 1,2,3,4,5
alternated with
Row ladders 1,2,3,4,5

2x through

Snatch ladders
3,6,9,12

2x through

high pull ladder
10,12,14,16,18,20

Friday May 25 6am

Get up 5:00

Thruster :30 on :30 off
x5 rounds

Swing :30
Burpee :30
run 1:00

x4 rounds

Thusday May 24th 5:30pm

More of the Program Minimum

Get up x 5:00

Swing & Run
x 6 rounds

Thursday May 24th 6 am

Circuits:
Slingshot
Uppercut
Swing

Played with different variations and combinations of these.

Hot potato
2hand-1KB Hot potato jerk
slingshot
swing

swings r/l/2hand :30 each
run 1:00
x4 rounds

Wednesday May 23rd 5:30pm

Clean & Press ladders 1,2,3 x4
Row ladders 3,6,9 x2

5:00 SSST

Tuesday May 22nd 6am

Worked on Get-ups and swings
Program minimum to the maximum!

Tuesday May 15th 6am workout

Walking lunges front & back :30 each direction
Pushups :30
rest :30
repeat 2 times

Walking lunges lateral :30 each direction
Pushups :30
rest :30

Clean and press :30 per hand
Row :30 per hand
1:00 rest
repeat 3 times

Intervals
slingshot :30
swing :30
slingshot :30
swing :30
run 1:00 ( approx)
repeat 4 times

Monday May 14th 5:30 pm workout

Slingshot :30 each direction
Uppercut :30
Swing :30 each hand
1:00 rest
repeat three times

Revese lunge :45
Clean and press :30 per hand
Row :30 per hand
1:00 rest
repeat three times

Intervals
Thruster :30 per side
2 hand swing :30
Run 1:00 (approx)

repeat 4 times

Friday May 11th, 6am workout

Walking lunges fwd, back, lateral

A1: C&P :30/:30
A2: Row :30/30

Swings:
Walking, throwing

Alternating swings and running :45/ 1:30 x3 rounds

Thursday May 10th 5:30pm

Get up sit up 3x3/3

Walking lunges fwd, back, lateral

A1: C&P :30/:30
A2: Row :30/30

swings and running

Thursday May 10th 6am

Teaching the clean and press

Intervals:
Swings
thrusters
clean and presses
alternated with running

Wednesday May 9th workout

More work on the get-up sit-up 5x5/5
Clean and press
Thrusters
Swings and running

Tuesday May 8th 6am workout

Welcome Jay and Heidi!

Teaching the getup situp and swing:

No count of sets and reps, just lots of practice on the 2 Program Minimu drills.

Monday May 7th Workout

Beginning a new round of classes!

The class was primarily technique work, but that doesn't mean it wasn't a good workout.

TGU
Full range 3x3/3
Top down to lunge and back up 3x3/3
Get up sit up 3x3/3

Snatch
10x 5/5

Wednesday April 25th workout

Joint mobility

Circuit:
Snatch 10/10
Reverse Lunge 10/10
Clean and Press 5/5
Row 5/5
Thai boxer ab drill 10/10

As many rounds as possible in 20:00

Intervals
Swing :30/:30
Jog 1:00
Rest :30
4 rounds

The final calss of the final week of this round. Great work everyone!
Enjoy the week off and we'll be back at it on May 7th!

April 25th Workout (Tuesday)

With all the talk about the training for the movie "300", I decided to to a little something different today.

After some joint mobility we did:
Swing x25
Step up x25 (using the bench of a picnic table)
C&P x25/25
V-up x25
Pushup x25 (modified if needed)
1 arm row x25/25
Thruster x25
Reverse lunge x25/25
swing x25

it took about 18 minutes for everyone to finish.

Monday April 23rd Workout

Walking lunge:
Forward
Backward
Lateral both directions

TGU 5/5

Snatch :30/30
Burpee :30
Rest :30
6 rounds

Thursday April 19th workout

Windmills 5x5/5

SSST

Kb circuit 10:00
halo 1:00 each direction
slingshot 1:00 each direction
windmill 1:00 each side
uppercut 1:00 each
slingshot 1:00 each direction
swing 1:00 each side

Wednesday April 18th workout

A1 Reverse Lunge 1:00
A2 Pushup :30
A3 KB row :30

B1 Slingshot 1:00
B2 Uppercut drill :30
B3 1 hand kb swing 1:00 (:30 r/l)

C1 Hot potato :45
C2 Gladiator Pushup :45
C3 Thai knee to elbow :45

Tabata interval:
swings x4 rounds :20 on :10 off
Chase the rabbit x 3 rounds :20 on :10 off
swings x1 round :20 on :10 off

Monday April 16th Workout

Joint mobility
Walking Lunge fwd, back, lateral
Kettlebell Circuit
Row
Clean
Thruster
Squat
Swing
:30 each drill, KB doesn't touch the ground
:30 rest, repeat with the other arm
2 rounds

Swing :30 r/l
Squat :30 r/l
Thruster :30 r/l
Clean :30 r/l
Row :30 r/l

Swings Tabata
:20/:10 x 8 rounds

Thursday April 12th workout

Circuit:
Pushup
Split Squat
See saw press (kettlebell)
Alternating KB rows
Sandbag Deadlift

1:00 on/1:00 off

Intervals:
1 hand swing 1:00
Jog/rest 2:00
2hand swing/thruster
Jog/rest 2:00
burpee
Jog/rest 2:00
1 hand swing
Jog/rest 2:00
2hand swing/thruster
Jog/rest 2:00
burpee
Jog/rest 2:00

Wednesday April 11th workout

Alternating Ladders
A1:Clean and Press 3,5,7,9
A2:Row 3,5,7,9

2 rounds

B1:Squat 4,6,8,10
B2:Pushup 4,6,8,10

3 rounds

Tuesday April 10th 7am workout

Small class. Spent a bit of time working on snatch technique.

Intervals:
Short circuits followed by a light jog. 8 rounds total.
Swings, Thrusters, C&P, Rows Slingshots and Burpees.

Monday April 9th

A1: KB row 10/10
A2: Thruster 10
A3: Swing 10/10

B1: Double Lunge 5/5
B2: Chase the Rabbit 10/10
B3: Pushup 10

C1: Lying toe touch :30
C2: Pleasant valley :30
C3: Plank :30

Intervals:
Burpees/swings Tabta-style :20 on /:10 off
8 rounds

Lead Boots
Hindu Squat 26
Reverse lunge 12/12
Jump Squat 26
Jump Lunge 12/12

Friday April 6th 7am workout

Very small class on a cold (38 degrees) Friday morning

SSST
Elizabeth-184/8kg
Brian-137/24kg
Great Work!

Circuit:
Singshot 1:00
C&P :30 per arm
Singshot 1:00
Swing :30 per arm

Intervals:
Thruster x10
Row x10/10
Jog
4 rounds

Thursday April 5th workout

A1: Split Squat 10/10
A2: KB Row 10/10

4 rounds

B1: Gladiator Pushup 8/8
B2: Thruster 10

4 rounds

C: Pump/Tuck jump ladder up & down
3:1, 6:2, 9:3, 12:4, 9:3, 6:2, 3:1

Intervals:
Swing/Burpee :30 each
Thruster/ Burpee :30 each
Swing/ :60
Swing /burpee :30 each
Jog between each

Wednesday April 4th workout

Walking lunge fwd
Bear crawl
Walking lunge backward
Bear crawl
Lateral step and squat

KB press 1x0/10
KB row x10/10
alternating, 3 rounds total

Gladiator ( no weight) x8/8
Tuck jump x8
alternating, 2 rounds total

Intervals:
KB swing:30, burpee:30
short jog (about 1:00)
4 rounds

Monday April 2nd workout
A1:Pushup 10 reps
A2:Split squat 10 reps per leg
as many rounds as possible in 5:00
B1: KB Row 10 per arm
B2: KB squat 10 reps
as many rounds as possible in 5:00
C1:V-up :30
C2:Plank :30
as many rounds as possible in 5:00I
ntervals:KB
Swings :30, short jog
Burpees :30, short jog
6 rounds total