“Look it’s a Bird, No it’s a Plane…..” Umm…Can’t see I’m doing pushups brah… 6 Exercises / 3 Rounds / 40 Mins What you need: Kettlebell   The Motion(s): Starter Kettlebell Swings – 50 Reps Circuit (3 Rounds) Full Body Kettlebell Complex – 10 Reps (5 Each Side) Push-Up Pulse**  – 10 Reps Row/ Reach-Down […]

Move Over Ickey Shuffle… We got a New Sheriff in Town   6 Exercises / 3 Rounds / 45 Mins What you need: Kettlebell Driveway   The Motion(s): Overhead Lunge (Right) – 10 Lunges Plank Hip Touch – 20 Reps Reverse Overhead Lunge (Right) – 10 Lunges Kettle Curl (Right)- 10 Reps Kettle Tri-Extension – […]

Quit Rolling out of bed and GETT UP Already     5 Exercises / 4 Rounds / 40 Mins What you need: Kettlebell   The Motion(s): Kettlebell Swings  – 20 Reps Kettlebell Alternating Rows – 20 Reps Kettlebell Step-Back Complex – 10 Reps (5 Each Side) Kettlebell Squat Halo – 10 Reps Turkish Get-up Complex […]

Who Cares if it’s Just a Bit Outside……Just Keep Swinging   2 Exercises /  10 Rounds / 60 Mins What you need: Timer Kettlebell   The Motion(s): Kettlebell Swings  – 1000 Total **100 reps x 10 Sets ** Kettle Complex – 6 Reps (3 Each Side) Row/Snatch/ Reach-Down / Squat Repeat until you get to […]

Two of the Great Functional Heavyweights Collide   6 Exercises /  4 Rounds / 40 Mins What you need: Battle Ropes Kettlebell Timer   The Motion(s): 45 Seconds of Work -45 Seconds of Rest Kettle Overhead Battle Complex (Right) Kettle Overhead Battle Complex (Left) Kettle Squat/ Rope Complex (Right) Kettle Squat/ Rope Complex (Left) Kettle […]

Looks Easy on Paper… Good Luck 2 Exercises /  X Rounds / 60 Mins What you need: Timer   The Motion(s): Push-Up’s –  1000 Total (Broken into sets of your choice) **I went with 20 Rep sets ** Leg Raise – 30 Seconds Lower back firmly against floor Repeat until you get to 1000 or […]

Don’t Worry,  Shipping’s on Us… Just make sure you Don’t Throw Away the Box   4 Exercises / 5 Rounds / 40 Mins What you need: Plyo Box Timer   The Motion(s): 60 Seconds of Work -60 Seconds of Rest Around the World High-Knee Burpees Four Corner Box Jumps Lateral Box Jump Burpees Box Jump […]

Alrighty Then…Hit the Gym Floor…Rose in Mouth Optional   4 Exercises /  6 Rounds / 40 Mins   What you need: Battle Ropes Timer   The Motion(s): 45 Seconds of Work -45 Seconds of Rest Alternating Slams / Split Squat Burpee /Kick-Through Complex Step Down / Knees-to-Feet Controlled Kick-through & Hold 👊 GETT ITT 👊 […]

I know most of you are saying any Idiot could’ve done that…Well, It was tough for me..SO BACK OFF 2 Exercises /  X Rounds / 60 Mins What you need: Timer   The Motion(s): Air Squats –  1000 Total (Broken into sets of your choice) **I went with 20 Sets x 50 Reps ** Glute […]

If you Drive, Eventually You’ll Get A Flat……SO WHAT… Fix It   8 Exercises / 6 Rounds / 35 Mins What you need: Ladder Tire   The Motion(s): In-In / Out-Out – There and Back Ickey Shuffle – There and Back Forward left/ Forward Right – There and Back Side Up/ Side Down – There […]

Who Said Sweating your Assets was a Bad Thing?     5 Exercises / 5 Rounds / 50 Mins What you need: Kettlebell Timer   The Motion(s): 60 Seconds of Work -60 Seconds of Rest Full Body Kettle Step-Back Complex (Right) Kettle Alternating Row/Snatch/Squat Full Body Kettle Step-Back Complex (Left) Kettle Swing Dead-lift Complex Alternating […]

  Thankfully Bosu Balls are legal in all 50 states, So no need to think twice about trying this Core and Stability Circuit Challenge…    6 Exercises / 5 Rounds / 30 Mins What you need: Bosu Ball Timer   The Motion(s): 45 Seconds of Work -15 Seconds of Rest Alternating Bosu Push-up Bosu Burpee […]

A real Balance and Mobility tester here. Keep the kettle weight light, Engage the Core and embrace the tips, turns and falls.  Balance is Important but… Re-Balance is the name of the Game…. 6 Exercises / 4 Rounds / 35-40 Mins What you need: Kettlebell (8-16Kg)   The Motion(s): Kettlebell Rows – 50 Reps Kettle […]

This may be the ONLY way to get out of a “Glass Case of Emotion”   5 Exercises / 4 Rounds / 35 Mins What you need: Plyo Box Timer   The Motion(s): 60 Seconds of Work -30 Seconds of Rest Around the World High Knees Decline Alternating Push-Ups Knees-to-Box Burpee Complex Incline Push-Up Side […]

Grab your Plate (or Plates) and Get Serving 5 Exercises / 4 Rounds / 30 Mins What you need: Plates (25lb – 45lb) Friendly Attitude …..Because we Pride ourselves on Customer Service The Motion(s): Plate Overhead Squat– 10 Reps Dynamic Reverse Lunge/ Glute Extension (Left) – 10 Reps Spider Man – Plate Mountain Climbers – […]