WOD Files: King of the Hill II

Good Monday morning to ya, beez in peez!

It’s Monday morning, so you know what that means…people running late, lagging from the weekend, traffic jams, and a packed gym filled with people trying to ‘work off’ this weekends sins.

But, you know better than that.  Your weekends are disciplined; you relax and enjoy it, but you don’t overdo it to the point of ruining a weeks worth of training sessions.  You’re not stupid.

It’s Monday, so that means we have a new workout to add to the files, the WOD Files.

Try this workout when you have the chance.  You can use any size hill.  But, if you can, find a hill approximately 1/4 mile long at least.

I realize there is a few things you may not have handy, but you can use substitutions.

This workout was done with a partner, rotating on the way up the hill.

King of the Hill II:  1/4 mile up, walk back down

* Heavy Bag Haul, use style of carrying

-Top of hill: Heavy Bag Lunges x 10 each leg

* Farmer Carry (2) 44# Kettlebells

-Top of Hill: Heavy Bag box squats

* Sled Drag, 45# plate added

-Top of the Hill: Keg Clean n’ Press, plus up down x 10 x 3 sets

Hill Bonus: Drag sled backwards 10 yds x 3 sets

Do for time, rest when needed.

Here is the workout on video below.

Substitute Suggestions:  Tire sled- find an old tire, and a rope.  Heavy bag- buy one for your garage.  Or use a barbell, or some sort of odd object to carry.  Farmer Carry, find 2 things to carry.  Dumbbells work great, as do 25, or 45# plates.  Plates will work the finger and hand strength much more.  Keg clean n press- use dumbbells or barbell.

I strongly suggest you start building your inexpensive, yet very effective, arsenal ASAP.

Keep killlin’ it!

-Mike.

For the new folk, Im “Anti Your-Gym”

Happy Friday folks,

Listen, don’t cheat yourself…Friday is not an excuse to be a fu** off and ruin any hardwork you have put in.

This video explains my thoughts about your local gym. It’s not new..

I suggest you ask me questions pertaining to real training, and not anything to do with the stupid curl cables… Unless you’re at 24 rehabbing something..

Seriously, your better off picking up a 10# rock and tossing it as far as you can, then sprinting to it.  Sounds funny, but im not joking…

Anyone do push ups, pull ups, chin ups,  or dips anymore? I’m just sayin’…  When I go to 24 there are about 2 or 3 things I use…simply because I do not have room for it.  I hate the place.  Its cold all the time, it stinks, and everyone wears a sleeveless shirt.

For $12 per month I can go to any one any place after a killer workout and shower and be back on the road to help make beeeeasts again…so yeah, it does have it’s place.

Get comfy doing un-comfy things, or stay the way you are.

Killlit!

5 Full Days Left: Mile Move

5 Days left.

This is it, 4th quarter.  Last drive of the game. Score and win, don’t and go home a loser.  Nobody grows up saying they want to be a loser.  Every fight has a winner and a LOSER.

BEEEEEASTS will not go down as a loser without a fight.  Let’s get it on.

Diet has been solid the last couple of days.  Much more veggies and much less what and oats starting day 4.  I will need plenty of carbs for todays workout.

Workouts have been SICK!

Its probably best if you just let me finish up my goal..and leave me alone until then.

I’m feelin’ Eminem this week.  Not his lim shady bullshit either, more like this…

Sorry guys, I did my best to try and be civil…and it just did not work.

KILLITYO!!

To come: Pics, body fat testing done @ 24 fitness…hopefully.  Recap of the month.

7 Days Left

Well, this was the personal goal.  I will conquer this and then move into getting the forum set up and my own beasts in progress listing their goals and progress.  Everyone is doing awesome, it’s pretty sick!

I only gave myself 18 days from the pictures.  I have done 3 insane workouts, 2 came prior to the pictures.

That’s ok…im not fu**ing joking, and I am going to make this happen.

Today, well, Wednesday, I did 250 burpees in all types of variations.

Tomorrow’s WOD will be my own variation of Fight Gone Bad or Karen, both borrowed from the CF arsenal.

My food intake will be near perfect.

Talk soon, folks.

-Mike

Enjoy the music, that’s how I’m feelin!

The Big 4 in September

Kill it folks!

And for all you HATERS out there, EAT IT!

Two down, two to go. We’re gonna hit these last 10 days hard.

To recap, we have already done the GRAND which was 10 rounds of 10 reps of some beastly exercises.  Here is the workout below.

Then we did the tire flips to sledgehammer strikes, 20-1.  Thats 210 each…for the 19th time! HA!

“Don’t you wish your trainer was a beeeeeeast like me…dontya!” HAHAHA!

Still to come…

3. 250 burpees Done.

9.23.2009

I took this one to 24 Fitness in Orange, since it was about a million degrees out today.  This was simply, well just…retarded.  Sorry folks, told you there was no censorship here.

Anyhow, the fact is 250 of anything gets boring…and very tiring.  Coupled with the fact that it was burpees, and I can now see why prisoners come out so YOKED.  You can do 250 a day without missing a beat in there.

So I went straight to burpee box jumps.  Even though, it was the middle of the day and the gym is EMPTY, of course the cable machine is being used where I do pull ups.  People LOVE those straight bar bicep curls and tricep extensions….seriously.  I knocked out about 30 box jump burpees and said…”OK, seriously…wtf did you get us into this time?”  Then I worked in some box jump height lateral jumps, bad idea…almost ate shit.  Back to the box jumps, I knocked out 50 there.I just jumped in the middle of peoples rest sets and did 5 burpee pull ups at a time.  Did 25 more there.  That was gangstr…lots of swinging… then I tried to see if i could do a burpee to dip…another bad idea.

Flying burpees.  I just went back n forth in that yoga room or whatever the hell it is they do in there.  Back to boxjump burpees, regular and another 25 pull up burpees, then remembered tuckjump burpees…obviously not very good form pull ups tho.  That got me up to 165, so i headed down stairs to the front side of the cardio machines, better known as, BURPEE BLVD.  Killed there for the next 85…regular, tuck jumps, flying, and lateral jumps.  For the last 25, I went around 2 side of the treadmills…HAHAHHAHHA!

Wow…but then i fell asleep at Starbucks for 15 minutes after my post workout spinach wrap.

This shit was NO JOKE…and I will probably never do it again.

4. 1 mile heavy bag MOVE.  DONE, ONE HOUR AGO. Finished at 7pm on 9.26.09

Stay tuned…10 days to getter-done!

-Mike

Tire Workout of the Month

20-1 ladder

It is done with tire flips to sledge hammer strikes.

20 Tire Flips to 1 Hammer Strike

19 Tire Flips to 2 Hammer Strikes

18 – 3, 17 -4, etc.

That is 210 tire flips and 210 hammer strikes.  By far, the most I have done.

I feel like a BEAST, and the ab work was noticeable the same night!

Here is the ‘Trailer’ for the movie…full showing coming SOON!

KILL IT!

MMA Style Strength & Conditioning

I know very little about fighting…

I do know that this workout below was pretty kick ass…  For the MMA junkies, this type of training will have you conditioned and ready for fight day.  The idea is to build REAL muscle and strength, and not fake beach pump and oil…as well, as train in your normal fighting gyms.

Feel free to visit Zach’s blog..he has tons of stuff for wrestlers on his site.  www.undergroundstrengthcoach.com

This workout definitely helped increase my muscle endurance as well as burned some fat in the process.  I had to edit some out for time…but it was definitely a good conditioning workout!

This was BEASTLY!

-Mike