So I’ve been under the gun a little with time, so I’ve been training density style which for me is the best of both worlds.

I’ll be hitting the rower on days in between to get ready for the marathon row.

I’ve been doing 20 minute clips of three movements strung together at a fast pace.

I’ve been keeping the reps low, but pushing the pace a little.

Here’s what i did today:

As many rounds as possible in 20 minutes of

• Kettlebell strict press 5/5
• Pistols 5/5
• 15 foot rope climb

7 rounds

The rope climb and pistols where challenging for me.

Stepped out of the comfort zone a little.

Now going to hit the surf.

Peace.

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Happy Thursday! It was an awesome morining.  The surise was incredible this morning. We had a hard working group of 20 out in the court yard with great traning conditions. Hopefully these cool Am temperatures will hold up. We started with some joint mobility and then did a two round kettlebell warm up. Three couplets: 30 seconds work/30 seconds ... Read More

Row Boxing Mike, Row!!! If you want to run in the rain, go ahead! You can also ski erg if you want. What ever you decide to do, do it ALL out! Today we’ll do 250 meter intervals. 250 meters x 10 sets Take a 2 minute rest between sets. Don’t sandbag. Do each interval all out. Speaking of rowing, make sure to sign up for our Third ... Read More

Happy Tuesday! It’s strength day! We’ll do our normal joint mobility and kettlebelll warm up. We’ll keep it very simple today. The Bear Complex is a very simple but effective combination for strength and conditioning. Today we’ll be combining it with pull ups or ring rows in a ladder format. If you are strong enough, you ... Read More

As you know, we love quick and simple workouts.

We also like to integrate athletic movements such as box jumps once or twice a week.

These explosive full body movements are a great way to maintain some level of athleticism.

I personally like to keep myself feeling somewhat athletic in my mid 40′s.

Use it or lose it!

Try this workout and see if you can break 10 rounds.

I did 11 rounds.

Make sure you do each movement right!

Report back and leave a comment below.

BTW,  The Milkman and I are holding our next Kettlebell Certification Course September 18 and 19.

Come learn our Integrated System of Kettlebell Training and how to apply it successfully in your own studio or gym.

The last one sold out, so make sure you reserve you spot.

Go here to do that.

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This one is great with a large group, but can also be done solo. All you really need is one kettlebell and a pull up bar, TRX or rings. We’ll start out with our joint mobility and then a two round circuit warm up. There will be a few options at each station. Perform each movement for 30 seconds non-stop until you do all 6 movements. If ... Read More

This is one of our best events yet!

It gets better each year.

Last year we over 60 participants and raised over $2,00o for our good friends Joan and Andy Leathers’ foundation in the name of their son Nicholas who lost his life to Congenital Heart Disease.

We will donate ALL proceeds to the Nicholas Leather Heart to Heart foundation.

Put your teams of 4 or 5 together for this 42,000 meter row (marathon distance.

Cost will be $25 per person.

SIGN UP HERE

We will be kicking off at 9am on Sunday, September 26th.

Everyone will recieve an event T shirt.

Due to the growth of this event, we may be moving it to The Norwood Inn, Avon.

We’re not sure if this will happen yet.

We will be updating this page with more details.

Check out some scenes from last year

Please comment below if you plan on attending.

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Challenge workouts are great to do. They are a great way to gauge your progression. This is why we like to do them once a week.  It’s great idea to keep track of your stats for each challenge workout you do. It’s been a while since we’ve done this one. We’ll start out with some joint mobility and go into a two round ... Read More

Looks to be an awesome day today. Take the time and get outside if you can. Today’s workout involves mostly body weight movements. We’ll give a few options from beginner to advanced at each station. Make sure to check the video library for any technique questions on some of the body weight progressions. Feel free to leave comments or ... Read More

I’ve finally put together a bunch of footage from the Warrior Challenge that was held on July 17.

There was a lot to cover, but this 10 minute video will give you an idea of what went on that day.

I don’t know about you, but the landing of the Black Hawk at the end gives me the chills every time I watch it.

I’m hoping to put a together another video with some music.

Any suggestions are welcome.

Please leave them below.

Here’s another video that someone else put together. Not sure who did this one.

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