Hostyle Conditioning - one on one, Gobble Gobble

My Monday one on one landed on Thanksgiving and it was nice to burn off some of the turkey, birthdays, etc, etc....

I was kinda sluggish at the beginning, but was able to get into the flow fairly fast.

The workout was a challenging barbell complex.

65lb barbell was used.

clean and press
upright row
shrugs
bent over rows
squats (20lb sandbag)

Round 1 6 reps - 1 min rest - 8 reps
Round 2 4 reps - 1 min rest - 10 reps
Round 3 5 Reps - 1 min rest - 12 reps

2 minute rest for next phase of the workout.

60 seconds weighted boxsteps (20lb bag)
10 Push ups
6 squats

1 minute rest

60 seconds boxsteps
10 push ups
6 squats
NO BREAK
60 seconds box
10 push ups
12 squats to finish!

I was done and done! LOL

Felt nice

Tonight I am back at it for a kettle bell workout, need to ramp up the week after a so so week of diet....

Hostyle conditioning - class - kettle bell on a Saturday?

We did a nice big kettle bell class this morning instead of the standard cross fit class.... Was a tough one.

The whole point of today was to try and get as many rounds in as possible in 20 minutes.

I used weights ranging from 24 to 16 kg

Here is how it looked

Two handed swings 10 reps
Clean and press 5 a side
One handed swings 5 a side
Rack 5 a side
Two handed swings 10
Turkish getups 1 a side
One handed swings 5 a side
Snatch 5 a side
Two handed swings 10

I did 4 full rounds and the swings into round 5!

We did not take any breaks for the above work...

After a quick 2 minute rest, it was 4 minutes of box steps to finish. I did steps on the 12 and 18" box...

That was all she wrote.. I was pretty wiped out after this one...

On with my weekend!!

Happy thanksgiving all!

Hostyle Conditioning - 5 stations with a pushy finish!

Tonight we went back to an old style station workout, but instead of 30 seconds per spot, it was determined by how fast each of us was at rowing 250 m....

Some were fast (53 secs) some were more average (1:20+). This made for a very challenging workout as you were at each station a minimum of 53 seconds!

Here are the stations we did.....

250m row

Swings (24kg kettle bell for me)

Burpees

Sand bag clean and overhead press (challenged myself with the 80lb bag)

Horizontal rows with the TRX bands

We did 3 rounds of this

We finished with a dirty 50 push ups!

I was toast.....

Hostyle Conditioning - Kettle Bell Class

Tonight the kettle bell adventures continued. I didn't feel 100% tonight, little bit of nausea when I arrived at the class...

I didn't let it get me down, and continued with the class. :)

Here is what we did, Brian was teaching us...

30 seconds on and 30 seconds off for a few rounds of the following moves..

Squat thrusters
Right handed high pulls
Left handed high pulls

Some complexes

Sumo squats
Right handed high pulls
Left handed high pulls
Around the body
Figure 8's
1 arm alternating swings

The complexes were a few rounds with various moves from the list above.

30 minutes later the workout was complete. Great workout and the nausea was gone at the end of it all.

We also practiced the low windmill move at the end of everything.

Powerwalk - Birthday Stroll

This morning I went on a nice 2.24km power walk. Even though it's my birthday, training doesn't stop.

I finished the crash in 22:47, nice time, close to the 10 minute per KM pace I'm looking for....

Tonight is Mobility training.

Hostyle Conditioning - one on one, the Holy Trinity

Today was my one on one bootcamp and we revisited the 3 basic resistance moves.

This was great, I enjoy working on these.

Here is what I did.

Deadlifts - Used olympic bar weighing 95lb
Bench press - 65lb olympic bar
Squats - 65lb olympic bar on shoulders

20 reps of each

4 rounds

2 minute rest between each

Then I moved on to 100 ball crunches

1 minute rest

100 ball slams with the 25lb medicine ball to finish!

Was a great workout, felt good.

Hostyle Conditioning - Class - Early to Rise, early to Get butt kicked!

This morning I was so tired, I woke up at 8:45am... my Hostyle class was at 9!

I flew to the gym and started to warm up for my workout... I think at this point I only had 1 eye opened.... haha

Today we did a couple of new moves, was a deceivingly difficult workout. On paper it didn't look like much, but it certainly kicked the crap out of me!

Here is what we did...

1 leg straight leg dead lifts, I used the 16kg kettle bell for this. 8 a side
Push up crawls, do a push up and crawl sideways, do another, and so on to the end of the gym.
TRX horizontal rows - 8 reps
250m on the rower.

4 rounds of this, no breaks

2 minute rest

Finished with 20 clean and presses from the ground with the 40lb sandbag

Done... I know it seems like it was nothing, but holy cow, I was beat up!!!

Total time 24 minutes