Just like the Song…  🎼”Ya take 2 steps forward and try not to Pass out… That’s what it’s all About” 🎼 Nailed it 😏 5 Exercises / 10 Rounds / 45 Mins What you need: KettleBell The Motion(s): Kettlebell Clean and Squat – 10 Reps Lunge Walk – 10 Steps Squat Roll-Back – 10 Reps PushUp […]

Trying to figure it out? Me Too!  Just like you, for the majority of my life I’ve consumed my information about health, diet and exercise from school, friends, and the untamed land of internet headlines. Low FAT!Lift Weights!More Protein!Cardio is Key!Low Carbs!Big Breakfast!No Breakfast! And with each piece of new information, there we went again, […]

Name one time a Kettlebell led you in the Wrong Direction…. I’ll Wait   5 Exercises /4 Rounds / ~45 Mins What you need: Kettlebell   The Motion(s): Ballistic Row Rotational Press -10 Reps (5 per side) Bottom-Up Halo Complex  -10 Reps (5 per side) Overhead Clean Swing-Through Flow – 10 Reps (5 Each side) […]

It Wasn’t Easy but I locked in a 40 Minute Date…Might Get Sweaty     5 Exercises /5 Rounds / ~40 Mins What you need: Barbell   The Motion(s): Barbell Roll-under Burpee Complex -10 Reps Single Arm Snatch Rotational Press  -10 Reps Snatch/ Squat Rollout complex– 6 Reps Barbell Get-Up – 4 Reps (2 per […]

It’s quite interesting to see what propagates when you type the simple phrase “Diet Definition” into  the ol’ Google machine. Food and drink regularly provided or Consume A particular selection of food, especially as designed or prescribed to improve a person’s physical condition or to prevent or treat a disease Habitual nourishment And courtesy of […]

What’s this about you breaking a rake and throwing it in the woods?     I didn’t break it, I was merely testing its durability, and I placed it in the woods cause it’s made of wood and I thought he should be with his family.   5 Exercises /5 Rounds / ~40 Mins What […]

Ladies and Gentleman…Can I please have your Attention! I’ve just been handed an Urgent and Horrifying news story, And I need all of you, to stop what your doing and listen! CANNONBA….. OK, that was important, and it needed to be said, but the real news story here is the fact that there is more […]

1350 Steps Down to be Exact… 9 Exercises /5 Rounds / ~50 Mins What you need: (2) Kettlebells –  Dumbbells work too   The Motion(s): 5 Round Step Down, Decreasing Reps by 10 Each Round 50-40-30-20-10 Kettle Glute Bridge Kettle Chest Press Kettle Front Squat Kettle Row Kettle Curl Alternating Side Deadlift Kettle Press Kettle […]

The transition from college to the place where dreams turn into a beige cube and code of conduct training, or “The Real World” was an interesting one. I actually liked my first job, that was when I finally got there. I didn’t mind the work, and had one of the coolest bosses in the business, […]

How many times have you walked into a room completely locked in, the mission clear, find “X” item that’s gone missing. You scan the room like predator searching for Arnold in the jungle, and then pause, “What the hell was I Looking for?” Now, the New School version of that is picking up our handheld […]

It was only a matter of time before Namaste met Circuit Training   5 Exercises /5 Rounds / ~30 Mins What you need: YOU Timer   The Motion(s): 40 Seconds of Work -20 Seconds of Rest Crow/ Updog Flow Ape Walk Airplane Alternating Kick Through Reach Back Animal Flow Roll-Back Kick-Through Complex   1 Minute […]

Falling Back and Springing Ahead is Just Better with A Kettlebell 6 Exercises / 4 Rounds / ~45 Mins What you need: Kettlebell   The Motion(s): Burpee Single-Side Deadlift – 10 Reps Lucky III Core Complex – 6 Reps (3 each side) Alternating Kettle Hop –20 Reps Swing/Squat Step Down –10 Reps Fall Back Kettle […]

You Can Sit there Tapping “A” hoping to get a boost (shout-out OG N64 Kart Fans), Or spend the next 45 minutes Getting After It…… Either way, You’re Gonna Burn Out   6 Exercises /4 Rounds / ~45 Mins What you need: Functional Tire Timer   The Motion(s): 60 Seconds of Work -30 Seconds of […]

A few years back I heard something at a conference that REALLY stuck with me, one of those things that gets the instant “mental post-it note” upon arrival, it helped that my phone was handy too. The context was around professional athletes and what truly makes them stand out from the rest of the (professional) […]

Step One in Kettle Master Training – Get Steel-Toe Boots 🙄🥋 5 Exercises / 5 Rounds / ~45 Mins What you need: Kettlebell   The Motion(s): Alternating Bear Pushup Thrust Complex – 10 Reps Swing/Flip Squat Flow – 10 Reps Burpee/ Bent Press Complex – 10 Reps Pistol Squat Deadlift Complex* – 10 Reps Kettle […]