Basically the same as Game of Thrones…but with Kettlebells 4 Exercises / 5 Rounds / 40 Mins What you need: Kettlebell (2)   The Motion(s): Low Squat Swing – 20 Reps Clean Step-Back  Rotate/Return (Right) – 10 Reps Clean Step-Back  Rotate/Return (Left) – 10 Reps Snatch Step-Back step-through – 10 Reps (5 each side) They […]

Five Hundred and fifty propellerheads crowded the walls of the grand ballroom, flown in from all around the world, to learn from and collaborate with each-other. For those not attune to the terminology, a propellerhead is an engineer. Overly analytical and particularly blunt by nature, gathered to share and bring truths to the folk tales […]

This Supplement Should Work Just Fine….   6 Exercises / 5 Rounds / 40 Mins What you need: Nada   The Motion(s): 40 Seconds of Work -20 Seconds of Rest Squat Roll-Back** Internal Knee Rotation Dive-Bomb Push-Up** Alternating Split Squat w/Rotation Knees to Lateral Kick Flow** CROW** 1 Minute Between Rounds **Use Alternate Movement where […]

I’d like to introduce you to Bob. He’s about 6’2″ and drains threes in defenders faces on a weekly basis (yes, that includes me). He’s been lacing up those sneakers, two nights a week, for the past 30 years.  Bob’s in his late eighty’s, has had multiple surgeries (knee and shoulder), and drives a brand […]

Quality and Quantity –  two integral parts of each decision we make. Do I want a small, medium, or large? Well, that depends, if we’re talking frozen yogurt on a hot summer day I think we’ll all agree to roll the dice with the large, that is, only after a thorough taste analysis of the […]

“Look it’s a Bird, No it’s a Plane…..” Umm…Can’t see I’m doing pushups brah… 6 Exercises / 3 Rounds / 40 Mins What you need: Kettlebell   The Motion(s): Starter Kettlebell Swings – 50 Reps Circuit (3 Rounds) Full Body Kettlebell Complex – 10 Reps (5 Each Side) Push-Up Pulse**  – 10 Reps Row/ Reach-Down […]

Move Over Ickey Shuffle… We got a New Sheriff in Town   6 Exercises / 3 Rounds / 45 Mins What you need: Kettlebell Driveway   The Motion(s): Overhead Lunge (Right) – 10 Lunges Plank Hip Touch – 20 Reps Reverse Overhead Lunge (Right) – 10 Lunges Kettle Curl (Right)- 10 Reps Kettle Tri-Extension – […]

In a game where every inch counts, teams will do anything and everything to find some sort of competitive edge. Those who achieve championship status tend to have a lot going for them, from elite talent and superior strength, to masterful coaching and elaborate execution. But all of those are table stakes at the highest […]

Quit Rolling out of bed and GETT UP Already     5 Exercises / 4 Rounds / 40 Mins What you need: Kettlebell   The Motion(s): Kettlebell Swings  – 20 Reps Kettlebell Alternating Rows – 20 Reps Kettlebell Step-Back Complex – 10 Reps (5 Each Side) Kettlebell Squat Halo – 10 Reps Turkish Get-up Complex […]

It’s Sunday Funday circa 300,000 years ago, our homo-sapien ancestors all gather around the stone table to decide where they’d like to go for dinner on this family evening. As usual the kids are being difficult – “We had berries and leaves last week” –  causing  mom to remind them to “live off their fat” […]

Who Cares if it’s Just a Bit Outside……Just Keep Swinging   2 Exercises /  10 Rounds / 60 Mins What you need: Timer Kettlebell   The Motion(s): Kettlebell Swings  – 1000 Total **100 reps x 10 Sets ** Kettle Complex – 6 Reps (3 Each Side) Row/Snatch/ Reach-Down / Squat Repeat until you get to […]

How come we don’t have any video games based off the complex, deliciously dangerous aisles of today’s supermarket? Each row is like starting a new level, entering a land of deception and nutritional propaganda. The game would come fully loaded with excess marketing, bright colors, animated characters, dodging spills and shopping-cart road rage.  Fighting off  […]

Two of the Great Functional Heavyweights Collide   6 Exercises /  4 Rounds / 40 Mins What you need: Battle Ropes Kettlebell Timer   The Motion(s): 45 Seconds of Work -45 Seconds of Rest Kettle Overhead Battle Complex (Right) Kettle Overhead Battle Complex (Left) Kettle Squat/ Rope Complex (Right) Kettle Squat/ Rope Complex (Left) Kettle […]

Looks Easy on Paper… Good Luck 2 Exercises /  X Rounds / 60 Mins What you need: Timer   The Motion(s): Push-Up’s –  1000 Total (Broken into sets of your choice) **I went with 20 Rep sets ** Leg Raise – 30 Seconds Lower back firmly against floor Repeat until you get to 1000 or […]

Don’t Worry,  Shipping’s on Us… Just make sure you Don’t Throw Away the Box   4 Exercises / 5 Rounds / 40 Mins What you need: Plyo Box Timer   The Motion(s): 60 Seconds of Work -60 Seconds of Rest Around the World High-Knee Burpees Four Corner Box Jumps Lateral Box Jump Burpees Box Jump […]