October 2011
1 post
Studio Scheduling Notice
Group Training on Fri, Oct 7th @ 3:30pm is CANCELLED Group Training on Sat, Oct 8th @ 8:00am is with Chris
September 2011
20 posts
Day 10 of 10
power clean x 8,8,6,6,4
jerk press x 8,8,6,6,4
power snatch x 8,8,6,6,4
Hex Bar dead lifts x 8,8,6,6,4
50 start stop push ups
50 squats to med ball
50 sit ups
2 mile cardio
Day 9 of 10
4 round of
x20 db narrow press on incline bencj
x20 back fly on incline bench
x20 military fly
x20 open curl
1’ kettle bell sit up
20 minutes cardio
Day 8 of 10
5 rounds
x8 power clean and 10 start stop push ups
x8 jerk press and 10 Med ball cleans
x8 power snatch and 10 thrusters
x20 double unders
cardio
2 miles
Day 7 of 10
1 mile run
5 rounds
x10 kettle bell squat and high pull
x10 single arm Kettle bell swing
x10 kettle bell squat
x10 single armkettle bell clean
x10 total kettle bell split squat
x10 single arm kettle bell snatch
1 mile run
Day 6 of 10
Dumbell Chest Press 1’ Max Reps sit ups 1’:
Dumbell Chest Press 45” Max Reps Sit ups 45”
Dumbell Chest Press 30” Max Reps Sit ups 30”
EZ Bar Curl 1’ Max Reps Hang Abs 1’
EZ Bar Curl 45” Max Reps Hang Abs 45”
EZ Bar Curl 30” Max Reps Hang Abs 30”
Dumbbell Military Press 1’ Max Reps Reverse Crunch 1’
...
Day 5 of 10
10 rounds for Time:
.10 run @10% incline
x10 med slam
x10 med clean
x10 jumping push ups
Day 4 of 10
5 rounds of:
X8 Power Cleans
X8 Split Jerks
X10 Dead Lift Hex Bar
X15 KB Double High Swing
Rest 1’ after round and repeat
30 minute cardio
Day 3 of 10
4 Rounds of:
X20 Dumbbell Chest Fly
X20 Dumbbell Back Fly
X20 EZ bar Curl
X20 EZ bar Tri Press
1’ sit ups
Cardio:
3 miles
Day 2 of 10
10 minutes Max Rounds
X15 Wall Ball Push Ups M#25W#15
X15 Back Squat Jump
X20 Med Ball Power Slam
X20 total KB snatch M#35W#20
1 mile: Rest 2 minutes x 3
Day 1 of 10 Power
5 rounds of (very light weight to medium)
Bar power Cleans (floor) x 10,9,8,7,6
Bar Power Jerk x 10,9,8,7,6
Bar power snatch (floor) x 10,9,8,7,6
Double Unders x 20
3 miles today
Day 9 of 10
2 mile cooper test (40 miles)
75 pull ups and 75 burpees (total 300 pull ups and total 300 burpees)
Day 8 of 10
3 miles today (38 miles total)
100 pull ups and 100 burpees (total 225 pull ups and total 225 burpees)
Day 7 of 10
5 miles today
75 pull ups and 75 burpees (total 125 pull ups and total 125 burpees)
Day 6 of 10
Morning session 1 mile intervals x 4 with 2’ rest
Afternoon or evening 3 miles today (30 miles total)
50 pull ups and 50 burpees
Day 5 of 10
5 miles today (23 miles total)
300 start stop push ups and 300 sit ups today (total start stops 1000 / total sit ups 1000)
Day 4 of 10
2 miles time trial
200 start stop push ups and 200 sit ups today (total start stops 700 / total sit ups 700)
Day 3 of 10
7 Miles Today
200 start stop push ups and 200 sit ups today (total start stops 500 / total sit ups 500)
Day 2 of 10
1 mile x 4 with 2 minute recovery after each effort.
150 start stop push ups and 150 sit ups.
Day 1 of 10 (10 Miles in 50 Days)
5 miles today!
Total of 5 miles out of 50 miles
Day 1 of 5 (1000 Start Stop Push Ups and 1000 sit...
150 start stop push ups and 150 sit ups today
(total start stops 150 / total sit ups 150)
August 2011
20 posts
Recovery Day
Light cardio for 30 to 40 minutes.
Let the body recover and stay tuned for the next Challenge!
Day 13 of 14
25 minutes for max Reps of:
1 minute of loaded sit ups
1 minute of start stop push ups
1 minute of burpees
1 minute loaded floor wipers counting 1 per side
1 minute alternating loaded split squats counting 1 per side
x 5
Cardio
10 minutes medium intensity
8 minutes mediumm to heavy intensity
6 minutes heavy intensity
Day 14 of 14
For Time:
cardio .50 @ 0% incline
50 start stop push up & 50 regular push ups
cardio .40 @ 2% incline
40 full pull ups & 40 trx pull ups
cardio .30 @ 4% incline
30 loaded step ups per side & 30 loaded single leg squats per side
cardio .20 @ 6% incline
30 loaded floor wipers per side & 30 loaded sit ups
cardio .10 @ 8% incline
10 burpees & 10 spiderman push ups total
...
Day 12 of 14
Cario Intervals
(3 minutes High Intensity cardio: 1 minute recovery) x 8
Strength
4 rounds of:
x20 Dumbbell Narrow Press
x20 ez bar curl
x20 Lateral dumbbell raise
x20 ez bar tri skull crusher
1’ sit ups on a stability ball
Day 11 of 14
4 round for time:
.50 mile
x50 start stop push ups
x25 per side single leg squats
x50 sit ups
x25 per side single leg hip lift
Day 10 of 14
Total Reps in 10 minutes of:
x20 loaded squat
x20 jumping push ups
x10 pull ups
Rest 2 minutes
x20 loaded split squats
x20 spiderman push ups
x20 loaded sit ups
30 minutes of cardio record distance:
Day 9 of 14
Cardio Session
1 mile all out
rest 2 minutes
.75 mile faster
rest 2 minutes
.50 mile faster
rest 2 minutes
.25 mile faster x 2
rest 1 minute after each
Strength Session
4 rounds of the following
15x chest press
15x lat pull down
15x hammer curl
15x military press
1’x v ups
Day 8 of 15
1 minute sprint interval (bike, tread, outdoors…)
1 minute start stop push ups (count reps)
1 minute split squat cycle jumps (count total reps)
1 minute sit ups (count reps)
x8
Day 7 of 14
Do as many minutes of cardio today as you can. Break it up or do it all at one time.
Day 6 of 14
Time to complete:
3 miles
and
900 reps
25 pull ups / 50 Loaded Floor Wipers per side / 50 start stop push ups / 50 loaded squats / 50 loaded sit ups / 50 total loaded split squats traveling / 25 pull ups
25 pull ups trx / 50 reverse crunches / 50 push ups / 50 air squats / 50 sit ups / 50 split squats traveling / 25 pull ups trx
100 tri dips / 100 total russian twist / 100 total elevated...
Day 5 of 14
Lighter day
30 minutes of cardio medium to light intensity
4 rounds of:
15x incline chest press
15x dumbbell low row
15x overhead military fly
15x curl
1’x reverse crunch
Day 3 of 14
Tired today? Be sure to use good form on all reps and be honest with your count.
300
1 mile run
100 hanging abs no slings (or 100 reverse crunches)
1 mile run
100 narrow incline push ups chest to bench (bent knee)
1 mile run
100 squat into split squat (do 1 air squat and 1 split squat on each leg for 1 rep)
Second Session For Today:
4 rounds of:
15x chest press
15x Lat Pull Down
15x...
Day 4 of 14
100’s
Round 1
Try to get to 100 reps total of start stop pushups. Everytime you have to rest do 25 loaded sit ups until you reach a total of 100 start stop push up.
Round 2
Try to get to 100 reps total of floor wipers per side (hold any load over head). Everytime you have to rest do 25 tri dips Loaded) until you reach a total of 100 floor wipers per side.
Cardio
(2 minute high...
Day 2 of 14
Workout Day 2
“Here We Go”
Post Time to Complete:(60 minutes Max)
100x sit ups (full or half ok)
90x split squats total (45 per leg)
80x start stop push ups (full or half ok too)
70x single leg squats total (35 in a row per leg)
60x pull ups full or on trx horizontal pull ups
50x squat jump touch butt to med ball or surface lower than knees
40x spiderman push ups
30x reverse...
Nutrition Tips
Great website for following our whole foods challenge:
http://www.eatrightamerica.com/andi-superfoods
14 Day Training Program
Simple to do!
Check the blog each day to get your training session.
follow these simple nutritional guidlines:
1. Eat only whole foods - Foods that are in there natural state, nothing added to or taken away from them.
2. Drink 60+ OZ of Water each day
If your up for the Challenge Post comment or email aaron@fittc.com
Day 1 of 14 Workout
Welcome to Day 1 of our 14 day workout:
For this workout you can do both the strength and cardio together or break them up.
How many rounds can you get through in 20 minutes:
20 Push ups (Bent Knee or Full)
20 Sit Ups (Full or Half)
20 Air Squats
20 Alternating Split Squats (10 per leg)
10 Pull Ups (Full, Half, or TRX)
Total Rounds:___________ Plus Change:______________
30 Minute Run;...
14 Days of Training
Anyone is welcome to follow along. Starting tomorrow for 14 days, I will be posting daily workouts and challenges. Check back tomorrow first thing in the morning for nutritional guidlines and Day 1 of training. Please post daily comments and results. Enjoy.
aaron
August FIT Challenge: 50 Burpees per Day
Rules:
-You can stockpile. You just need to average 50 burpees per day for the month of August
-You can do them anytime throughout the day, they don’t have to be done 50 at a time.
-If you’re in, post to comments and spread the word. Photo reply? Yes, please.
Fall Dynamic Registration Coming Soon!
Our Fall Dynamic will start August 15th.
Session Times:
Monday-Tuesday-Wednesday-Thursday
Rolling Start Time 4:30pm to 5pm Finish by 6pm
start at 6pm to finish 7pm
start at 7pm to finish 8pm
Registration on line www.fittc.com
Cost
10 Sessions $250
15 Sessions $330
20 $380
*all sessions expire October 21, 2011
July 2011
2 posts
2 a days for all college preps
All college prep athletes.
Final Push. 2 a days on the following weeks:
July 25th-31st: 4x two-a-day trainings
August 1st-7th: 5x two-a-day trainings
August 8th-14th: 3x two-a-day trainings
Monday - Friday 6am,9am,10am,noon,4:30pm,5pm (Fridays afternoon 3:30pm or 4pm)
Select any 2 times to train!
No Track Session On July 19th Tuesday!!!
April 2011
2 posts
College Prep Invite, Only Programs Open!
We are proud to invite 20 participants to attend our high end college prep program. Considered the most advanced training program of its type. College Prep will help any athlete prepare for the upcoming season. Designed as an offseason training tool for our Olympic athletes we have come up with a plan that will help you be prepared for your season. This year we have added several components...
Dynamic Youth Summer Registration Open Now!!
We can guarantee the Dynamic Youth Program will improve performance in the youth athlete. “unlike any other program abailble”, Dynamic Traiing aims to imporve speed, agility, power, and overall athleticsim. This program has been home to olympic athletes, Minnesota Vikings, Minnesota Starts, and Team USA track and field.
Register online by going to our home page and clicking on the...
March 2011
1 post
Doors Open 15 Minutes Prior to Your Session
September 2010
7 posts
Off Season Multi Sport Endurance Training Program
Fit Studio is offering off season training for all multi sport and endurance athletes. This program is designed specifically to meet each individuals needs. Each athlete is tested and assesed to determine starting level and appopriate progression. This off season training program is designed help meet race goals and drive fitness to the next level. We will determine what your deficiency is and...
Fall/Winter Youth Dynamic Training Enrollment Open
This Fall/Winter our training will have a new face to it! We have revamped out system again to meet the demands of the individual athlete. Nobody in the State is more specific than this. Each athlete that signs up for out Dynamic training will be individually assesed and will have a dynamic training program designed specific to each athlete. Need to improve speed, strength, power? This...
