Hostyle Conditioning - Class - Kettle Bell

I forgot tonight was the 6pm class, and lucky for me I was able to join in on the introduction to kettle bells class.

I met a new athlete, and she brought her A game!

Here is what we did

WOD

30 on 30 off, 3 rounds of each standard move

Swings
Around the body
Figure 8's

We then did a couple of complexes

swings, atb, 8's, swings

Then

ATB, swings, 8's, swings

A great workout!

Hostyle Conditioning - Class - Strength / Barbells

Tonight was a strength type aspect for a change.

I have missed quite a few Thursdays, so it was great to be back at it!

Tonight we did a very challenging workout, my arms are smoked!!

Here is how it unfolded!

Standard WOD
With ...
30 Jumping Jacks
20 Pushups
20 squats added in

First part of the workout was barbell work

10 Hanging Clean and Press (65lb)
10 pushups

6 rounds

Then it was downstairs for ball slams

Team ball slams with the 30lb ball
20 a side and pass to your partner... originally we were supposed to do 60 each, we did 200 each! LOL

Thanks Craig for the push!

Hostyle Conditioning Class - kettle bells

Tonight Brian put us through another great workout. It was only day 3 of my return to working out after the 3 week layoff, so I was still a little more winded than normal.

Here is what we did

WOD

Phase 1

30 seconds on 30 seconds off
2 rounds of each move

Squats thrusters
Push ups
Elephant walk
Swings

Phase 2

Same rules, 30 on 30 off
2 rounds

Squat thrusters
Right hand cleans
Left hand cleans
Swings

Phase 3

The toughest of them all..

30 of each, no rest between the 4 moves

Squat thrusters
Left hand cleans
Around the body
Right hand swings

2 minute rest

30 of each again, no rest

Figure 8's
Right hand cleans
Left hand cleans
Alternating 1 arm swings

Yet another great kettle bell workout

Was awesome to see so many people there, lots of new faces these days, I love it. They brought it!

Hostyle Conditioning - Class - Mobility

I night to recover can only mean one thing, mobility.

We did some great stretching and mobility movements to start. The full collection.

Scorpions
Reverse scorpions
Bird dogs
Fire hydrants
Lunges
Toy Soldiers
Combos of flying V situps and superman's

We then did our 10 minutes of cardio

30 seconds on and 30 seconds off of Shouldering sandbags (80lb)
5 rounds

Then 5 rounds of skipping. LOL this was funny for me, since I have never skipped before, this was evident... 30 seconds on and 30 seconds off for these...

Finished with a foam roller pounding!

All in all a good night.

Hostyle Conditioning - Class - Kettle Bell - I'm BACK!!

Well after being sick for almost 3 weeks, I made my return to the Hostyle environment, and it felt awesome! Some old faces, and some new faces, was great!

I was really happy to see my friend Karen there, she rocked it!

Tonight we did..

swings
around the body
figure 8's
halo's

30 sec on 30 sec off, 3 rounds of each move

Complexes

swings, atb, 8's and halos
30 seconds of each no breaks

then we did another one..

swings, halos, atb, swings
30 sec on and 1 min for last swing

30 goblet squats to finish

Yet again, a great workout!

Hostyle Conditioning - Class - Ladders

Tonight we did an oldie style workout. Was nice to revisit it.


Standard WOD to start

After the warm up we did 3 passes with the prowler loaded with 2 kettle bells

We then moved into the dreaded ladder routine.

21, 15, 9, 6 reps of each

Kettle Bells swings
Sprawls
Loaded squats (I used the 40lb bag)

Just get it done, no breaks

We then moved into the cool down part of the workout, well sort of...

Pelvic thrusts 20 reps
Then did 2 sets of 20 reps of raised leg crunches

Done...
Another great night

Hostyle Conditioning - Class - Kettle Bell

200th post! haha... Crazy

Tonight was a kettle bell class, straight forward workout, nothing spectacular to report.

Here is what we did

Standard WOD

Phase one

10 Squat thrusters
10 Push ups
10 Step ups
30 Swings

3 rounds, no breaks, just get it done

Phase two

30 seconds on 30 seconds off

Right hand high pulls
Left hand high pulls

Did a few rounds

Phase three

Complexes to finish

Complex one
Sumo squats
R hand high pulls
Alternating 1 arm swings
L hand high pulls
30 seconds of each, no breaks in between

Complex 2
Sumo Squats
R hand high pulls
L hand high pulls
Mountain Climbers

That was all she wrote.
We did a quick tutorial on 1 leg deadlifts.

Yet another great workout