Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Happy Friday!!

Happy Birthday Boxing Mike!!!

Enjoy your day charging the slopes of Deer Valley.

It’s an overall happy day today!

Here’s your warm up:  5 minutes of joint mobility then 2 rounds of kettlebell warm up.

  • 10 kettlebell swings
  • 10 push ups
  • 10 high pulls
  • 5 presses
  • 5 squats
  • 5 thrusters
  • 5/5 one arm rows
  • 15 jumping jacks
  • 15 bicycles

Round 2 warm up:

  • 4/4 one handed swings
  • 8 push ups
  • 4/4 cleans
  • 4/4 press or push press
  • 4/4 snatch
  • 15 jumping jacks
  • 15 bicycles

You will also be happy to know that we are doing a nice single kettlebell ladder workout today!

Strength and Conditioning.

1-10 reps in the following order.

Circuit through this.

For Strength: Work up in weight as the you work down in reps.

For Conditioning: Use a medium weight bell and try to go through this without putting down the bell.

  • kettlebell snatch r/l  (10/10,9/9,8/8 ect….)
  • Kettlebell clean r/l
  • Kettlebell push press or jerk

Try to break some records today!

Have a fantastic Friday!!

Don’t forget to wish Boxing Mike a happy birthday!

Congrats to Kristin Gill!!!

Kristin just informed me that she is down 55 lbs after 9 months of training with us!

Kristin, we are proud to have you as our student!!