Workout of the Day

Row Burpee Milkman Madness!

Here's a classic conditioning workout! You can row, run, or ski on this one. You will do the following intervals of run, row or ski with some burpees in between each interval. You will ladder up and down on both:

• Row 100 m
• 20 burpees
• row 200
• 15 burpees
• row 300
• 10 burpees
• row 400
• 5 burpees
• row 400
• 5 burpees
• row 300
• 10 burpees
• row 200
• 15 burpees
• row 100
• 20 burpees

Fun times!

Rowing, Snatching and More Fun!

We're picking up the pace today.

If you ahve been following our training, you know that one of our favorite things to do is to combine the erg with kettlebell and body weight movments.

We feel that the erg is a great compliment to kettlebell, or any type of training. If you don't own an erg, you can always sub with running or biking.

Today's conditioning workout will be physically and mentally challenging.

Get through four rounds as quickly as you can with good technique.

4 rounds of:

• Row,Run,Ski or Bike 500 meters
• 20 kettlebell snatches 10/10
• 20 Mountain climbers
• 20 Jumping or kipping pull ups
• 20 squat thrusts

Is it Summer yet??

Double Trouble Conditioning Circuit

Today is conditioning day.

We set up two separate circuits, one on each side of the room using a lot of different tools.

Group A is on one, group B on the other

We're doing four rounds of 30 seconds work/20 seconds rest non-stop at each circuit.

We're taking 1:30 rest between

Circuit A:

• Drop squats or split jump squats
• Battling ropes
• Rower
• Dumbell push press

Circuit B:

• Jump rope or jumping jacks
• Kettlebell swings
• Kneeling slamball
• alternate arm band rows

This is a killer workout!

Here are some clips from the 9am class.

The Milkman Goes Haywire!

Sorry for the delay Aunt Debbie! I did that on purpose.

The MiIkman and I have been pretty busy in the shop today and didn't have much time to post the workout.

I know this is your favorite.

We had great crew of people this morning and I'm sure that afternoon crowd won't be slouching.

We had two Reilly Brothers, but were missing a third. 

Hopefully the third Reilly bother will surface tomorrow.  The last time we saw him he was floating around in the Atlantic in a boat with a broken oar lock.

We did have a few pro athletes with us today including MMA fighter Ryan Vaccaro and Pro Soccer Player Natasha Kai both supplementing there training here at The Training Room.

We saw the Rosey Bellers, Boxing Mike, Karate Joe, and Rosey Bells himself.

The Milkman went haywire on the ski erg completing the entire 10,000 meters by himself without stopping!

The workout was the Team 10,000.

Teams of three row 10,000 meters alternating between them.  Row intervals of 400 or 500 meters at a clip.

I'll try to get some video up later I took of the 9am class!

Peace

Have a great weekend!

Jersey Shore Tabata

It's an exceptionally nice morning here in Avon by the sea, NJ.

Bright clear sunshine and a hint of salt in the air...AHHHHH!

It's a great day for a little Tabata Jersey Shore style.

We're going with six stations today

6 rounds of 20 seconds work/10 second rest 

Take one minute between stations.

• Row or shuttle run
• Half burpees
• Air squat of squat jump (hold the squat for the 10 second rest)
• Slam ball
• Kettlebell high pulls
• Mountain climbers

Fun times!

Enjoy the heck out of the weekend.

Go Jets!

 

Partner Run, Row or Ski

Happy Thursday!

It's a nice crisp and clear day here in Avon by the sea, NJ.  I love stepping out of my house and smelling the cool salt air, looking ups and seeing the clear star-filled sky!

That's enough nature talk, lets down to the nitty gritty!

Today's workout involves high intensity intervals with a partner. Pair up with someone of equal skill level.

One partner will work while the other will recover. When doing this workout, you should fell like you will need the recovery, you should not feel like you will want to do burpees in between each interval.

If you feel like you want to start ripping out burpees, pull ups or kettlebell swings between intervals, this means you are not pushing yourself hard enough on the the apparatus that you are using.

Run, Row or Ski erg with partner.

Do the following intervals alternating with your partner.

Pick one of the three and go balls out!

One lap around the block (using the back lane) is 400 meters. 

Go all out on each interval

• 800 meters x2
• 600 meters x4
• 400 meters x6

If you are running, you will do...

• 800 metersx2
• 600 metersx5
• 400 metersx7

Here's our friend P Mac putting down the hammer! No slacking here!

Peace

 

Partner 600, Plus 3200 meters

Go through each movement with a partner, completing 200 total reps at each station.

• Wall ball or Ceiling ball
• Kettlebell swings
• V-sits

Then complete 2 miles on the rower, or run with your partner. Each person does 1,600 meters.

Look out! Tash is back!

40/20 Conditioning Couplets

o 5 rounds of 40 seconds work 20 seconds rest at each couplet.

Use the GymBoss to count intervals and rounds.

Each couplet will take 30 minutes to complete

Couplet 1

• Kettlebell swings
• Band swimmers or ski erg

Couplet 2

• Rower
• Slam ball

Couplet 3

• Jump rope or high knee slap
• Russian twists

Take 1-1:30 minute rest between couplets

Here's some clips from 9 am

Taking a Break from the Bells Today....Time to Row!

Here we go!

Partner rowing ladders.

Alternate with a partner for....

• 100m
• 200m
• 300m
• 400m
• 500m
• 500m (yes, again)
• 400m
• 300m
• 200m
• 100m

Put down the hammer on each interval!

News Flash! We will now be doing the workout of the day on Thursday!

Kettlebell-Yoga Patty (formerly Aerobics Patty) will be running our Thursday class.  

She will be running our workout of the day with a Yoga emphasis for the last 15 minutes of class.

Also... The New Kettlebell Hoodies are in!

Grab yours soon before the go bye bye.

Go Aunt Debbie!!

 
 

Saturday Morning Clean Out

5 rounds of conditioning

40 seconds work/20 seconds rest

• Jumping pull ups
• Wall ball or D-ball thrusters
• Kettlebell high pulls
• Ski erg, bull whip or slammer
• Rower

Take one minute rest between rounds

Have a great weekend!