Workout--May 10, 2008

Each of the following stations was done for 5 minutes....

1. Hose Arm Bars--10x + Dragon Pushups--20x
2. Stability Ball Skiers--20x + KB Turkish Get Up--5x/side
3. KB Single Arm Band Swings--5x/side + Barbell Snatch--10x
4. Med Ball Rotational Throws--10x/side + Prowler Push--70 yds
5. Burpee Box Jump--5x + Lunge Jumps--20x
6. Tire Sledge Hits--5x + Alternating hand tire touches--20x/hand

Hit the stairs for another 15 minutes straight.
Here is a video for that day...

Workout--May 4,2008

Each pair of exercises lasts 5 minutes:

1. Dragon Walk + 3 Dragon Push Ups every 10 yds
2. Perpendicular kneeling MB rotational passes--10x/side + 300 yard shuttle
3. Hose Fallout--5x + Chain Raise--10x
4. Tire Clean/Overhead slam--10x + Band Push/Pull
5. Sled Walk + KB Snatch every 10 yards
6. Double KB Swing--5x + Double KB Front Squat--10x

We did some agility work and then single leg bounding for about 8 more minutes...

I have had a few people ask what the hell these exercises are, so I will be adding video footage in the coming posts....
BTW, this class is full; we are no longer accepting applications.

Workout--April 27, 2008

Each grouping of two exercises was performed for 5 minutes, with 30 seconds between.

1. Weighted [40#] Box Jump--5x + Weighted Lunge Walk--40 yds
2. Tire Flip--5x + Sledgehammer Hits--5x
3. Body Prop Walk--10 yds/direction + Prowler Push--70 yds
4. Box Hose Push up--10x + Box Hose Rows--10x
5. MB OH 300 yard shuttle + MB Shoulder Snaps--10x/side
6. Sled Chest Press--40 yds + Sled Row--40 yds [both on rubber floor]

Seal the Deal!

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ASF and Sports Nutrition 2 Go on Fox News

Recently, Rob Williams stopped by to do a story on sweat loss and exercise. If you can't catch it live [Monday night at 10:00 pm], you can view it online:
http://fox19.com/Global/category.asp?C=92465&nav=menu63_9_1

Click on the "Measuring How Much Salt We Sweat" link

502# Trap Bar Deadlift

Big Phe [6'6, 315] crushing the Trap bar for 3 solid reps with 502 pounds. Andrew will be playing in the Big 33 Classic next month, and then onto Miami University...

Workout--April 6, 2008

If these workouts interest you and you enjoy pain, let me know and we can all sweat and bleed together! This is only open to serious inquiries; everyone else can stay in their air-conditioned, soft-rock, family-oriented, "fitness center"...
Here we go:

1. Single-arm lateral push ups--10/side + Suitcase deadlifts--10/side [good one from EFS]
2. Bradford presses--20x + Double KB Swings--5x
3. Lo Prowler push + Hi Prowler push--40 yards each way
4. Heavy MB vertical throws--5x + Sled runs--40 yards [did these two outside]
5. Heavy tire flips--5x + Single-arm KB Clean/Jerk--5/side
6. Colts shuttle run--40 yards + Single-arm KB Snatch w/ 5 yard walk--40 yards/arm

Finished 3 rounds in 30:01--1 second off!!!