Hey folks! Today we will give you the choice of using the bells, or yourself… You can even mix and match. Joint mobility first followed by a kettlebell warm up. Go through the entire deck of cards. Jokers= 10 burpees Face cards= 10 reps Aces= 12 reps Here are the movements (choice of kb or bw) Hearts = Kb push press (split up the reps) or ... Read More

Hey Training Room friends! We hope you have enjoyed the week so far. It’s going to be a great Thursday. We will wake up with some joint mobility and then follow that up with a circuit warm up. Circuit Warm up Here is your body weight conditioning session. Looks like we’ll be able to get outside for this. Do one minute at each station ... Read More

Hey friends! Welcome to the middle of the week. According to many of you, this one’s in your top 5. Always a good idea to train static strength every once and while to change things up and work on our weak areas. We will do our normal joint mobility and two round kettlebell warm up. Warm up like this.. body weight squat 10 kettlebell swing ... Read More

Hey guys… Today we’ll be using our 15/15 format for body weight conditioning. Warm up with a two round circuit warm up. Something like this will work well. Here’s your 25 minute body weight conditioning circuit… 15 seconds work/15 seconds rest for 10 rounds (25 minutes) Drop squats or surfer jumps Mountain climbers or ... Read More

Hey TR friends and followers! Today we’ll be repeating the last four week cycle… We will kick the week off with some simple strength. Warm up with a two round kettlebell warm up. We will do our strength work on the clock today in order to keep us efficient. We will perform each couplet for 10 minutes ( 10 rounds) 30 seconds work / 30 ... Read More

Yooo! Let’s crush Saturday! Today is a challenge. We will go with mostly all body weight today. Here it is… Get through these movements as fast as possible laddering down from 10-1 or 20-2 where specified. Circuit through this: Surfers or drop squats( drops are 20-2 ) 1/2 burpees 10-1 High-pull or pull-ups 10-1 Crab toe 10/10-1/1 or ... Read More

Happy Friday! We don’t discriminate! Starting out with a nice two round kettlebell warm up. Women/Man Maker Ladders 1-5 5-1 reps Ladder up, repeat 5 then ladder back down. You can use double kettlebells or dumbells for this one. We will give beginners a single kettlebell option. The woman/man maker complex looks like this: Bells lined up ... Read More

Hey Training Room Family… Let’s wish Justin Mulroy the best with his surgery today. We hope to see him home soon! Please send you’re positive thoughts and prayers to Boxing Mike and his family. Today is conditioning day… You can do this one solo, or with a partner. This should be fun! The object is to go as far as you can ... Read More

Hey guys! This is always a fun one. Today is the day to try out some things that you don’t normally do. Try to pick lifts that challenge you. Try something new today. We will warm up with a two round kettebell warm up. Today we’ll be doing a odd object variety circuit. Intervals will be 30 seconds of work/30 seconds rest for 6 ... Read More

Hey guys… It’s conditioning day. We’ll be using mostly body weight movements on this one. Warm up with a two round circuit warm up 20 seconds work/20 seconds rest for two rounds. Here’s a sample warm up. Your couplets will look like this. Do 20 seconds of work/10 seconds of rest alternating between the movements in the ... Read More