Take your pick

Today I am going to give you three different workouts. I forgot to post Clark's workout from yesterday. So we wills tart with that one. All three are from Gym Jones.

Workout 1:

Round 1 - 3 sets

Row for 20 seconds rest for 10 seconds 4 times
5 pushups + 5 pullups as many as possible in 2 minutes
2 minutes of rest

Round 2 - 4 sets
6 100 pound sandbag cleans to one shoulder - 3 each side
12 100 pound sandbag getups - 6 each side
Rest for 2 to 3 minutes

*** Sandbag get ups start with you on the ground on your back, sandbag is over your shoulder. Get yourself to a standing position, reverse the motion, switch sides, and do it again. We will post pics soon to help you understand. ***


Workout 2 (Clark's workout from today):

Warm-up: Row at an easy pace for 10 minutes
Workout: Row for 20 seconds rest for 10 4 times
Row for 2000 meters - equivalent of 8 minutes
Closing: 5 rounds - 20 sit-ups with feet anchored + 60 second plank hold


Workout 3 (Michelle's Workout from today):
This may look familar because it is the same workout Clark did Monday.

Warm-up: 10 minutes of lunges with varying weights and carries
Round 1: 10 tire flips + 10 step ups 5 times
Round 2: 1 rope pull at body weight + 25 GHD situps 5 times


Let us know if you try any of these or if you have any questions about the workouts! We would LOVE to hear from you!

5/17

Today's workout is from http://trainforstrength.com and is one of the workouts we used to do back in Korea. It is a great workout that we forgot all about. Let us know if you give it a try!

Swings and Sprints:

10 swings each arm
30 second spring
10 pushups
10 mountain climbers
5 pull ups (substitute body rows if you can't do pull ups)
30 second sprint

Repeat the above round 5 times. However each time you repeat add 2 more reps to each of the exercies with 10 reps. So you will do 12, 14, 16, 18, and 20 reps.

Today's Workout - 5/16

Today both Clark and Michelle did workouts found on Gym Jones Website.

Clark's workout was -

Warm up:
10 minutes of kettlebell lunges with various weights and carries.

5 rounds of the following:
10 tire flips
10 kettlebell steps up

5 rounds of the following:
2 kettlebell rope pulls at body weight
25 GHD sit ups

Michelle has been battling a cold for the past week. This was her first workout back at it since last Tuesday. She decided to move at a slower pace, but still got in a great workout.

5 rounds of 10 Turkish Get-ups (5 each arm)

5 rounds of 12 Windmills (6 each arm)

2 minutes of clean and press

2 minutes of swings

2 minutes of snatches

2 minutes of free-f0r-all (keep the kettlebell moving doing various movements without putting the bell down for 2 mintues).

Iron Eagle Fitness

We are excited to announce that Mason's Madness is finally taking the jump we have been talking about for years! By the Fall of 2011 Iron Eagle Fitness will be up and running. We plan to do one on one personal training, in your home or at a public park. We will also be offering boot camps around the Apopka, Altamonte Springs, Longwood, and Lake Mary areas.