Hostyle Conditioning - Class - Teams to the end

Tonight we hit up another General conditioning class. It was fun. Sort of...

We started with the warmup

Standard stuff

Once we completed this, we moved on to the workout. No teams as of yet, just some moves solo.

First up was Sandbag shouldering

I used the 40lb bag, left and right shoulder alternating
30 seconds, 45 seconds and 60 seconds

We then did some Sandbag squats
Same 40lb sandbag
30 seconds, 45 seconds, 60 seconds.

Then it was the Prowler time. We jumped into teams for this section.
This was a KILLER portion.
Thankfully I had a great team!

2 laps of prowler, then 3 pushups. There was only 3 people per team so there wasn't much rest for us..
4 rounds!

Then we did Prowler again, 2 laps 10 mountain climbers between each run!
5 rounds!

I was toast at this point.

We then did a bunch of Ab work.

Scissor kicks, lots, up and down with the legs... ouch!

As if that wasn't enough, we then grabbed a Kettle Bell and did KBell crunches from our back, legs open and closed style... My abs burnt!

All done, another great workout!

Hostyle Conditioning - Class - Kettle Bells a la Prowler

Welcome back after Easter was the theme tonight. There seemed to be a collective heaviness to the class it seemed tonight... I guess those Easter suppers were sitting in our stomachs..

On to the fun

WOD (standard warmup)

The workout looks easy, but I assure you, it wasn't. Everyone was working hard to try and get their breathes back... Heavy on cardio tonight.

4 moves, 5 people per team.

Swings
Kettle Bell Squats
1 arm Swings
Halo's

4 laps of Prowler per move for each person....

Here is how it went down.

1 of the 5 starts doing the prowler as we swing, then, after 4 laps, the next person on the team runs the prowler, the rest keeps swinging... after all 5 have run the prowler, we get 1 minute of rest... Then its on to the squats, and so on.

Killer workout, tons of cardio.. I thank my team for rocking this out, and having patience with my slow ass prowler runs.

1/2 turkish getups, 10 per side to finish!

Great one!

Hostyle Conditioning - Strength

Today I did bench pressing with Curd. It was nice to get back to training after 2 days off. I weighed in first, I was able to lose 2.6 pounds this week.

We started with a standard warmup.

I then had a nice bit of cardio work.

20 ball slams, run up and down the stairs.
5 rounds.

On to benching. Reps again this week.
4 sets of 8 reps with 95lb
Last one i did 12 reps as a finisher.

Assist was incline press with dumbbells and shrugs.
4 sets of 10 with 20lb a side for the inclines and a 15 rep finisher.

Shrugs were 4 sets of 12 with 30's

Finished everything with 4 rounds of cobras and child's poses and face pulls with the red band. 30 face pulls per round.

Another great workout.

S

Hostyle Conditioning - Class - Another Ladder!

It seems like not that long ago that I did some ladders.... Well we did them again..

It was fun, and I was happy that I survived it unscathed... soft of.. My back is saying otherwise.

Warmup

Standard one

Here is the workout

Simple really, but very challenging

21, 18, 15, 12, 9, 6 reps of each, no breaks, just get it done.

Inchworms (these killed me)
Push press with sandbag
Squats
Shouldering with the sandbag

Cool down stretching to finish.

Liked this workout. Was very wiped once complete.

Hostyle Conditioning - Class - Back in the Bells!

Well I decided to ramp things up a bit and instead of steady state, I hit the Kettle Bell class instead!

Well, it was a challenge of course, but I got through it

Warmup was standard

Here is the workout

20 swings, 5 1/2 turkish getups per side
20 swings, 4 1/2 turkish getups per side
20 swings, 3 1/2 turkish getups per side
20 swings, 2 1/2 turkish getups per side
20 swings, 1 1/2 turkish getups per side

15 swings, 5 Clean and Press per side
15 swings, 4 Clean and Press per side
15 swings, 3 Clean and Press per side
15 swings, 2 Clean and Press per side
15 swings, 1 Clean and Press per side

15 swings, 5 Kettle Bell Squats
15 swings, 4 Kettle Bell Squats
15 swings, 3 Kettle Bell Squats
15 swings, 2 Kettle Bell Squats
15 swings, 1 Kettle Bell Squat

That was it... Lots of swings, 250 to be exact...

We also did some as demo, so pretty close to 300 swings...

Crazy sore arms tonight...Glad to be back at it!

Hostyle Conditioning - One on One Strength

This was from yesterday..

Standard warmup

Prowler time!

This was the cardio part of the training

2 runs of each..

Empty
12kg
24kg
36kg
48kg
36kg
24kg
12kg
Empty

This was a great challenge

We then moved downstairs

No heavy weight today, just some rep training

1x10 Bar
1x5 @95
1x5 @95
1x5 @95
1x5 @95
1x13 @95, this was too failure

Assist work

Dumbbell Shrugs

1x12 @ 30
1x12 @ 30
1x12 @ 30
1x12 @ 30

That's it that's all. Compact workout, under 1 hour

Felt great as usual

Hostyle Conditioning - Steady State

Did the usual, 2km on the old trusty treadmill.
Hung out afterwards and met some cool power lifters from Montreal and Cornwall. Was fun. :)