- 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

Posted at 05:00 AM in body weight conditioning, C2 Rower, conditioning ladders, Fat burning workouts | Permalink | Comments (0) | TrackBack (0)
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:
Is it Summer yet??
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:
Circuit B:
This is a killer workout!
Here are some clips from the 9am class.
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!
Posted at 03:35 PM in C2 Rower, Fat burning workouts, high intensity intervals, Metabolic Conditioning, ski erg, The Milkman | Permalink | Comments (2) | TrackBack (0)
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.
Fun times!
Enjoy the heck out of the weekend.
Go Jets!
Posted at 10:59 AM in C2 Rower, Fat burning workouts, high intensity intervals, jersey shore workout, kettlebell training in nj, Metabolic Conditioning, tabata | Permalink | Comments (0) | TrackBack (0)
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
If you are running, you will do...
Here's our friend P Mac putting down the hammer! No slacking here!
Peace
Posted at 07:12 AM in C2 Rower, conditioning ladders, Fat burning workouts, high intensity intervals, Metabolic Conditioning, Rower intervals, ski erg | Permalink | Comments (0) | TrackBack (0)
Posted at 03:45 PM in C2 Rower, Fat burning workouts, kettlebell classes in NJ, Metabolic Conditioning | Permalink | Comments (0) | TrackBack (0)
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
Couplet 2
Couplet 3
Take 1-1:30 minute rest between couplets
Here's some clips from 9 am
Posted at 05:20 AM in 40/20 conditioning, body weight conditioning, C2 Rower, Fat burning workouts, high intensity intervals, kettlebell classes in NJ, Kettlebell conditioning, Metabolic Conditioning, ski erg | Permalink | Comments (2) | TrackBack (0)
Tags: 40/20 conditioning, fat burning workouts, kettlebell classes, kettlebells in nj, the training room
Here we go!
Partner rowing ladders.
Alternate with a partner for....
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!!
Posted at 07:37 AM in C2 Rower, Fat burning workouts, Rower intervals | Permalink | Comments (0) | TrackBack (0)
Tags: c2 rower, intervals, partner workouts, the training room