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Warm-up with joint mobility,dynamic stretching, goblet squats and pushups.
Workout: tabata 20:10
BW squats X2 sets
Sprawls X2 sets
Box jumps X2 sets
Single arm swings (L 20 sec, R 20 sec)
Thrusters X2 sets
Total time is 5 min. Do 4 rounds.
Be certain to do some hip flexor stretching after the workout. It is very hip flexor intensive.
Enjoy!!

Twelve people gathered at PHYZYKS on saturday March 6th at 5am knowing only that they were going to have a full day of fitness and their donation todo so was going to the children of Haiti. I call this courage.
Joe Stumpf and I, Robert Budd, planned this benifit workout when we learned of the need for help in Haiti due to the earthquake that not only ended lives but put many homeless and in great need. Joe came to me and asked if I would be willing to donate a day of my life to coach a group of people to raise money for this cause. I jumped at the invite without a second thought.
The day began with introductions at 5am to people I had never met and ended with hugs and thank you’s from 12 very tired and very sore people that I now consider good friends. I introduced them to Kettlebells, most for the first time, we did not only one workout on the beach but went back for another 3 hours after the first. We did a “grad workout” at a local park about 2 blocks away that they had to carry the bells then do the workout and of course carry them back.
This short blog does not give justice to the amount of effort put forth by the 12 willing participants. I will be posting some video soon and hopefully show what everyone showed to me as their courage to conquer the unknown.

Ramsey turned 2 today!! Happy birthday big guy!
Warmup:
2 min swings
2 TGU each side
2 rounds
Workout: 2 min drill. Do the work, whatever time is left after the work is done, is your rest. Continuous clock.
2 deck squat to forearms
2 lunges (1 on each side)
20 OH swings
10 rounds, 20 minutes.
Enjoy!

Guess how old Bret is?
33 of everything:
KZE
Step ups
pushups
Workout:
11 of everything:
Double swings
Double clean/squat
Double press (if/when your press fails do push presses not jerks)
3 rounds
Birthday abs:
33 Criss cross abs ES
11 janda situps
3 rounds

Love ya Bret!!

We are working on Shoulder Stability and Hip Mobility. To get to the shoulders we did Turkish Get Up’s with some extra pressing within the movement, shoulder rotations, overhead squats with different width of stances and overhead carries.
To work on hip mobility we did squats with prying at the bottom in different stances (close, wide and jummping stance) with weight.
Look forward to hamstring flexibility and hip range of motion.

Carolyn put us through a tough workout!
The warm-up: side plank, front plank, side plank. 30sec each for 4 rounds of each
30,60,and 90 2hand swings with one bell. Rest for 1 min between sets.
Workout:
Clean, squat, push press X5 each side
20 V-ups
3 rounds
Swing, high pull, snatch, over head squat X5 each side
superman planks X10
3 rounds
Then we did a little competition: Every one did 10 double swings and Carolyn and I judged how well they did. I was pleasantly thrilled at the results. Everyone really stepped up to the plate and did a wonderful job. Congrats to Peit for the best swings!!

Warm up:
1 min swing/ 5 evil wheel abs for 3 rounds
Ladder 5-1 pushup and heavy goblet squat
Workout:
Dbl heavy KB front squats X5
Ladder 1-5, 5-1 dead hang pullups
Do a set of 5 squats then pullupX1, set of 5 squats then pullup X2, continue.
Enjoy the leg and lat fullness for the rest of the day.

Warm up:
renegade row X5 each side 3 rounds
Bootstrap squats goblet style X10 for 3 rounds
Hanging leg raise (Hard style!) X5 for 3 rounds

Workout:
Bottom-up clean, hold and walk 1 min each side
10sec each side swings, 20 sec each side swings, 30 sec each side swings for 2 rounds. Dont set the bell down.
Bottom-up clean press, alternating arms for 2 min
Same time protocal as above for snatches
Bottom up clean/press alternating for 2 min.

Warm up:
squats with block between knees X10
crunches with block between knees, feet to sky, legs straight, ribs to hips X10
Hindu pushups on top of bells X10
scissor lunges X10 es
10 heavy swings w/ 2 hands
3 rounds
swing to a snatch X5 each side
burpee tabata
Vo2 max 15 rounds

Enjoy!!

Warm up:
TGU finer points. I learned so much at the RKC in San Jose that I wanted to share this morning. The details are too tough to explain but they are easy to show. Come to class or contact me and I will be happy to show you.
Press remedial drill: As with the TGU, the finer points of the press were taught and we all got stronger for it. Try pressing a light bell by moving the bell two inches up then one inch down, two up and one down until you reach the top. Coming down, pull the bell down 2 inches the press 1in up, two down and one up until you reach the loaded clean position.
Workout:
Right arm swing 30 sec, right arm OH hold 30 sec, plank 30 sec.
Left arm swing 30 sec, left arm OH hold 30 sec, plank 30 sec.
6 rounds.
Enjoy the Finer Points