Nothing too crazy here. Just a solid 15:00 session before supper. I took out the 16, 24, and 32 kg competition bells (as that’s about all I have left after lending the rest out to teammates haha) and did clean and presses and loaded carries. First, I hit the double kettlebell clean and presses. I […]
This is one of my mainstays. Pick five different objects, carry each for 100 meters, and repeat for two rounds – one kilometer of non-stop fun. Bonus points if you wear your ruck throughout. Today was two sixty pound sandbags, two cinder blocks, a 110-pound sandbag, the yoke with a 25-pound plate dangling from each […]
Looking for fifteen minutes of discomfort? Give this Work Capacity session a try. Five rounds: 20 double clean and jerks 50-meter bear hug carry I was only using 16 kg kettlebells, but my arms were pretty fried by the end.
We switched up our Saturday hills today. After rucking to a shorter, steeper hill, we did a 5-second hill sprint (25 meters) every 30 seconds for 15:00. This allowed for just enough time to walk back down the hill and regroup before sprinting again. My heart rate stayed aerobic the entire time, yet I was […]
Here’s a quick sandbag session from yesterday. This is a great one you can sneak in throughout the day as it takes less than 10 minutes. All you’re going to do is a Bear Complex (power clean/front squat/push press/back squat/push press) for ten rounds, with a 100-meter sandbag carry after each back squat. That’s ten […]
You don’t need much for this workout. Just a rock and somewhere to throw it. Give the following a try for 3-5 rounds and you’ll feel like a beast: 10 Clean and Presses 10 Clean and Throws 10 Bear Hug Squats 10 Over the Shoulder Throws Too easy? Get a bigger rock.
Looking for a quick kettlebell workout you can do to improve your work capacity? Give this complex a shot: Double Kettlebell Press x 10 Double Kettlebell Front Squat x 10 Double Kettlebell Press x 5 Double Kettlebell Front Squat x 5 Double Kettlebell Press x 3 Double Kettlebell Front Squat x 3 Double Kettlebell Press […]
We got a new puppy last weekend. She’s seven weeks old, loud, and full of energy. And she’s pooping all over my house. I’m also taking an intensive writing course, enrolled in Seth Godin’s Podcast Fellowship program, coaching two kids programs through our community association, and trying to operate our business while being present for […]