We did this really fun workout last week that really challenged the entire core from top to bottom. Everyone loved it even though it was pretty tough.
Don’t have ropes and chains at home? No problem. You can drag anything. Just stay low and tight.
Posts Tagged ‘boot camp workouts’
An Unusual Way to Work Your Core
Tuesday, December 4th, 2012Sunday, December 11th, 2011
I’ve been dreaming about doing adventure race training since I trained Ricky and Megan for last year’s Death Race.
This past month it finally came into fruition.
Although planning the training comes easily to me, I was just lacking some of the obstacles needed to train people for the climbing that most of the races rely heavily upon.
Enter 2 wonderful guys from Tallahassee Police Dept’s SWAT team. They constructed a monster of a 12 ft wall designed for different types of climbing including various attachments for my 24 ft. cargo net.
This along with the many other pieces of equipment that we already have, I was able to officially start Adventure Race Training. Yes, the name isn’t fancy but it is direct and to the point. I don’t think anyone would mistake what we do.
My first group of trainees for November were people signed up for The Tough Mudder.
I explained that although I couldn’t replicate an actual race, I would give them the skills, strength and challenge that these type of races require.
We hold the workouts most weekends for 2 hours. I combine conditioning, upper body and core strength along with race simulations of climbing, crawling, getting wet and cold and lots of short distance running. The workouts change each week but keep the same elements.
The workouts can be designed for any type of group and for as long as someone wants to pay me. Our Death Race workouts lasted up to 12 hours and went through the night.
Here is a video of our ART (simple name but at least the initials spell something) and our clients at the Tough Mudder in Tampa and the Urban Disturbance here in Tallahassee.
http://youtu.be/bh0qDGMPMkc
Halloween at Boot Camp
Thursday, November 3rd, 2011This workout was inspired by the Death Race. I named it The 3 Circles of Hell.
June Boot Camp Week 2
Monday, July 12th, 2010Ricky came up with a crazy rope and press combo. Not only did it challenge the core but also challenged coordination.
The circuit was
Ropes
Sledgehammer
Knees to Elbows (or for some, knees to wherever you can get them)!
Broad Jumps
Ammo Can Step Ups
April Kettlebell Classes
Thursday, May 13th, 2010These are just a sampling of our last 2 classes of the month. We did a domino workout in the Kettlebell Express class in which we added reps as we went around the circle. Next time, the circle will be much smaller so there is less rest.
The evening class was a circuit style strength workout with
45 work and 20 rest of
Squats
Russian Twist
Deck Squats
Pullovers and
Renegade Rows
We ended with lots of swings because a day without swings, is like a day without sunshine.
Breaking in the new Aquabags
Thursday, April 29th, 2010This was a fun workout and we got to use our new Aquabags. They are sandbags, but instead of sand, they are filled with water. It’s a great way to challenge the core and all the stabilizer muscles.
Wednesday Night Kettlebells
Saturday, January 9th, 2010Mike, Nick and Allison doing full body Kettlebell workouts.
First exercise was a Get up to a Windmill to a squat, to a press and ending with a snatch before descending back down to the Get up.
Second set was our Double Trouble.
10 reps 10 minutes (or so)
Double KB swings
Double KB cleans
Double KB squats
Double KB presses.
October Boot Camp
Friday, October 30th, 2009I know I said I was going to blog on a more regular basis but so far that is not going so well. I’m just a blog-loser.
We are wrapping up our 2nd week of boot camp. We have had more new people sign up this month than we have in a long time. Our numbers are higher than they have been in a few months and that is with cutting out our T/TH 5:30 am class. We are beyond happy right now. We love all of our new people. They are working hard and having fun. At least it looks that way. Maybe those aren’t tears of joy after all.
Our new building is coming along and the word is that is might be ready next week. This really is a dream come true for Mike and I. As many of you know, I started this business in 2005 on a plot of grass that I paid $25.00 rent to at Gym Force. Mike joined me shortly after and we moved from there into an 800 sqft storage area inside of the Cheer Center. We’ve spent the last 2 years in our current 2400 sqft location and now are about to move into a 5600 sqft location. I have a lot of “fun” things planned for our new space and hopefully we will be in there for our Nov. session. After the builders get done with the office and such, then I will have my guys come in to put in our toys.
Expect to do many Farmers Walks as we have to carry over a ton of Kettlebells.
I haven’t video taped a lot this month but I did capture our last couple of workouts and 1 of our Kettlebell classes. We did a max strength day at boot camp using KBs. We did double KB squats, DL, double presses and pull ups, chest press from the ground and plank rows. We threw in some chops for function.
In our KB class, we did some stuff I got off of my Instructor’s forum on www.dragondoor.com. It consisted of 5 snatches then to a Get Up from the top, switch and repeat on the other side for a total of 15 mins. We also had some fun with Farmers Walks. We did them all different ways and then finished off with sets of swings. A fun time was had by all.
Run, Bike, Swing for a Cure
Sunday, October 25th, 2009On Saturday, Oct. 24th we did our first ever, Run, Bike, Swing for a Cure workout. I don’t think this will be our last.
The charity we chose is the Susan Ewing Walker Breast Health Center at TMH. I wanted to give to a local Breast Cancer charity this year. The RBS workout was the last of 4 fundraisers we did for Breast Cancer Awareness Month. Mike and Ricky graciously donated all of their profits for 2 Saturday morning boot camps and we donated $10.00 of every boot camp registration for this month. We had a huge number of sign ups this month which helped bring our total donation to over $2,000.00. Not bad for a small business.
The RBS workout consisted of running the .6 mile block, riding the block and then running from the bike to the gym for 15 Kettlebell Swings. We set the timer for 40 minutes. Participants competed to see who could complete the most rounds in that time. I was hoping to have more teams competing but this year we had only 1 and they didn’t even come up with a name. Our top female winner was Cheryl Derstine who was in a tie for 3 total rounds with Fran Gilbert. Cheryl happened to finish her 3rd round quicker.
The top male winner was Paul Peavy, an old friend whom I haven’t seen in quite a while. He arrived early for probably the fastest lesson I have ever given on a KB swing. I hope he comes back so we can perfect his form.
The forecast was calling for rain, but it ended up being one of the most beautiful days I can remember.
I want to thank all of the people who came out to participate and all of you who donated your time to help.
Bonus Workout at Lake Ella
Thursday, September 10th, 2009A little circuit we did with Kettlebells and bands. I didn’t get to record the beginning which was 4 grueling sets of swings and band sprints.