swing swing swing

So the last two days have hit you all pretty hard and after the holiday weekend and all the alcohol consumed I bet your bodies are just about to break you off an ass whooping. Well today is that day.

Get ready to get some!

a) Heavy swings: 3 sets for max reps of heavy kettlebell swings

2 minutes rest in between sets of swings.

b)

AMRAP in 20 minutes of:

5 deadlifts (155/105)

10 burpees

15 situps

pulling a squat

Well yesterday was a great workout! many of you underestimated it and felt the wrath very quickly.

Today we will revisit our favorite two exercises on the planet. Okay three is you count the running involved.

workout:

3 rounds for time:

.63 run on the treadmill/ 1250m row

21 pullups

50 squats

then:

100 side bends each side (16kg/12g)

Bernard Bear - Running Machine

Hope all is well on everybody's end this weekend. Tomorrow classes are scheduled as normal and I will make sure everyone gets a phone call if any things change. I won't be making phone calls but a higher up will. If that does not happen then I will be making some written complaints myself.

So onto the workout. By the looks of things I am going to have my hands full during my 10am class. As far as I am concerned the more the merrier. The workout for that class will differ from the rest of the days probably but they will all be similar.

Come in and be surprised! That is all I can say.

enjoy the clip:

Sorry

Well I hate having to apologize for others. This week has caused more problems than any other
since I started here. Equipment missing and then all of a sudden you guys call me up to tell me
that a class was not going to be ran. I am truly upset with the way the higher ups have handled all of this this week. Acting as if you guys do not matter to the gym.

Most of you have made some complaints in the past about coaches being switched and most have been heard. Though I will tell you right now most of your complaints were thrown out as simple nonsense. They seem to be thinking I am feeding you poison and that none of you can think for yourselves. Simple minded people is what has been said to me about the people I train.

Apparently I am supposed to be professional and lie to you guys and tell you everything is okay and that all the coaches here are equal in training experience. Well I am going to be professional and not lie to you guys and if you have questions I will not dance around playing the customer service bullshit game that many people have been fed.

I do appreciate it when you guys tell me that you have sent emails to Stu or called someone in corporate. Funny thing is I am not made aware of any of the complaints unless you guys tell me. The circle of Matt, Stu, Nick and Chris are the only ones that get to see them and the only ones that get to discuss what to do about the situations.

What puzzles me is that if the complaints are towards them wouldnt they want some outside help to let them know what they can do to improve. Well that is all I have to say today about this. Have fun this weekend and enjoy the Independence Day holiday.

heaving and tossing

Your week of suffering is almost over. You are probably tired of the rower and tired of your core being sore as well. So get in and get it done and get out today with a couplet that can only be described as torture. It is a little tougher than it looks but I am sure all of you can conquer it and make it past the pain.

Workout:

10 rounds for time:

15 wallballs (20/12)

3 one arm snatches (each arm) (50/35)

then:

50 abmat situps

50 reverse situps

50 penguin situps

50 twists ( 20/14)

deadlifts

This week has hit the hammies pretty hard and it is on purpose. I want to see what we are capable of holding before things start to break down. This workout today is a couple of sprints meshed into one big workout.

workout#1:

15-12-9

Deadlift (185/135)

boxjump(24/20)

workout#2

20-15-10

kettbell swings (32/24)

400m run/500m row

MOMWOD:

5 rounds

10 pull ups

10 dips

10 knees to elbows

10 squats