The Fast Way to Total Fitness

Rest day today

Looking forward to seeing you ALL tomorrow at the Running track for the FREE Saturday workout….

Out guiding on the St Marys today…..awesome sunshine…..great water temperature

Have a great one

P.S check out our main site www.totalfitnessinthekootenays.com for further information on who we are and what we offer

Strength Day

Deadlift

3-3-3-3-3

Go heavy and find your 3RPM.

Finisher

100 Burpees GS [for time]

Have a great one & See YOU ALL Saturday at the College of the Rockies Running Track….10am!!!

Work / Work / Rest

30/30/30

20/20/20

10/10/10

Ring Rows / Jump Squats

Pushups /Mountain Climbers

Burpees / Squat & Hold

Have Fun & I hope to see you on SATURDAY!!!

July 28

REST DAY

Today

Skill Work on the SIngle Leg Squats and Ring Rows

5 sets of 3

Finisher

For Time

15-9-6

Squat Jumps

Ring Rows

Get through this as fast as possible….no rest in between if possible

Get ready for the FREE Saturday Workout this weekend……same place as last week…..College of the Rockies Running Track…..same time….10am!!

Be there

Legs are aching a little from yesterday…..

Either Run or Row 5k as fast as possible

Have a great one

Great work today by all who turned up…..great weather……AWESOME Effort by ALL……

After Warmup……

30/30

- Pushups

- Squats

- Mountain Climbers

- Lunges [Walking or Static]

- Bear Crawl

1 min rest between rounds

3 times through

Cooldown and Stretch

Guys working hard on the Mountain Climbers

Christie giving it her all on the last run

Lorraine running and Dale lunging - GREAT EFFORT

Cool down after a hard session

Remember, there is another session next Saturday at the same place and same time…..

AND I will give serious thought to taking some sessions to Kimberley

Great to meet Cynthia and Christie…..You Guys worked really hard today…..YOU ROCK!!!

GETTING READY FOR THE FREE SATURDAY WORKOUT

College of the Rockies Running Track, 25 July, 10am

Bring a friend, have some fun

Workout:

40/20 , 30/30 , 20/10

1. Divebomber Pushups

2. Double KB Squat

3. Ring Row [Single Hand, or Double]

4. KB Snatch L/R

5. Burpees GS

Rest 1.5 mins between rest

P1 150 metre Sprint

P2 exercise

Swap over [so the sprint is the time for the other to exercise....max effort throughout]

Go through Circuit…..1 Round

3 Rounds total

Exercises consisted of

Kettlebell Swings

Pushups

Thrusters

Jumping Squats

Good Power Endurance Workout…..Nice work fellas

July 12

Rest Day

Today

5 x 5

HPC

Finisher

21-15-9

Ring Dips

Jump Squats

Split Lunges

5K Row / Run

You choose. The aim of the day is 5K as fast as possible

Enjoy the sunshine!!