Fun 4 2day 123109

2KB 4 Sets, 5 Reps

Continuous- Clean from Ground, Deck Squat, Thruster

Fun 4 2day 123009

3-5 Ladders to 4
Clean & Press
Opposite Leg Forward & Backward Lunge

Fun 4 2day 122809

Ladder to 5 3-5 sets
Clean from Ground & Press L & R
Pull up – add Weight
Pistol add Weight

5 X: 30 Swings 2 TGU

Fun 4 2day 122609

This workout came from www.oldschooltrainingsystems.com
Thanks Mark!
Tabata Style,,,20 Seconds Work - 10 Seconds Rest
One Arm Swing Left & Right
Push Ups
One Arm High Pull Left & Right
Push Up W/ Jump to Hands
One Arm Snatch Left & Right
Burpee
Take 70 Seconds Off Repeat 5 X

Fun 4 2day 122309

Triangle Warm Up
One Arm Clean into Thruster
Alt Sides
1 to 10: 2 to 10
3 sets 3
2 sets 4 & 5

Fun 4 2day 122209

30 Min's
Planks, TGU & Wind Mills

Fun 4 2day 122109

DKB 5Reps 1-2-3 add 5 & 6

1) Clean,

2) Clean & Front Squat

3) Alt snatch w/ KB at side
on 3rd set increase snatch Volume to low & high pull then snatch

4) pull up & chin up

5) Deck Squat

6) One Arm Clean & Jerk

Fun 4 2day 122109

20 Minutes AMRAP
5-10 Reps
Pistols,
Ring Push Ups
Ring Rows
Ring Dips
15 Kettlebell Swings
Ladder Clean & Jerk to 3: 1 Arm

Fun 4 2day 121909

1,000 Kettlebell Swings

Fun 4 2day

12 Exercises of Christmas
1) OHS
2) Burpees
3) Push Press
4) Box Jumps
5) D. Kettlebell Snatch
6) Pistols
7) Pull Ups
8) KB Swings
9) Renegade Rows
10) Figure 8’s
11) Mountain Climbers
12) Clean & Press or Thrusters

Fun 4 2day 121709

Big ROM BW

Practice:
Swings: 2H, H2H, 1H.
TGU; Slow Steps
Sots Press

Fun 4 2day 121609

10 Minutes
Double Clean from the Ground
Double Front Squat
Double Thruster
TGU Steps: Complete Each Side
A) To Palm
B) Kneeling to Windmill- Bridge
C) Overhead Lunge
Rest 2 minutes
10 MInutes
Figure 8 twice end in right hand
Right hand Thruster
Right hand Press
Right Hand Snatch
Over Head Forward Lunge W/ Left Leg
Overhead reverse Lunge W/ Right Leg
Repeat Opposite Side

Fun 4 2day 121409

Double Kettlebell Practice
5 - 10 Reps NOT TO FAILURE, but don't put KB Down
Swings
Cleans
Front Squats
Push Press

Turkish Get-Up into Windmill -Pick Up KB.

Fun 4 2day 121209

Ladder
1,2,3,4 & 6
In Order, Alternate Sides, Same # Executed Threw Sequence:
A) Pistols
B) Snatch
C) Roman Dead Lift
200 Swings
Repeat Ladder
100 Swings

Fun 4 2day 121009

Play Day
20 Min's No Stopping Between Movements
Figure 8's
Halo's
Round the World's
Deck Squats
Renegade Rows
Swings- H2H & 2 Hand

Fun 4 2day 120809

Ladder to 5R Clean & Jerk
Deck Squat 8R
Ladder 5 Down Bent Over Row

Fun 4 2day 120709

Tabata 20-24 Minutes
Round 1 Round 3
Swing Swing Alt Hands each Rep
Push Up The Rest is the same
Mountain Climber
SDLHP Left
SDLHP Right
Burpee
Lunge Thruster Right Arm Left Leg
Lunge Thruster Left Arm Right Leg

Round 2
Swing Right Arm
Swing Left Arm
Push Up
SDLHP Left
SDLHP Right
Burpee
Lunge Thruster Right Side
Lunge Thruster Left Side

Fun 4 2day 120409

Same Weight Each Exercise
AMAP
20 Swings
5 Ladder Rows
25 Swings
5 Ladder High Pulls
Continuous Swings
15RKC 2 Hand
10 Alternate 1 Hand
5 RKC 2 Hand
15 Alternate 1 Hand
10 RKC 2 Hand

Fun 4 2day

12 sets of 2 reps alternate sides – try to keep movement under 2 min, with 75 sec minimum. Break into two rounds of 6 sets., 1st time slow, precise. 2nd time pick up the pace w/ no form drop off!


TGU- Lunge
Swing
TGU-Kneeling Windmill
Swing
TGU to Palm
Swing
TGU
Swing

Fun 4 2day

12 sets of 2 reps alternate sides – try to keep movement under 2 min, with 75 sec minimum. Break into two rounds of 6 sets., 1st time slow, precise. 2nd time pick up the pace w/ no form drop off!

Overhead lunge
Swing
Kneeling windmill
Swing
Getup to palm
Swing
Full Getup
Swing

Fun 4 2day

500 yard run
Practice- Skill
Lateral Lunge, High Box Step Up, Bulgarian Squat, Pistols

Ladder 5sets up to 3

Clean & Jerk

Fun 4 2day 112909

77 minute Husky Walk, Run, Jog, Sprint,
W/lots of Stops & Starts

Fun 4 2day

Execute 1 -2-3 @ 75-80 effort. Incorporate a-d after each movement is complete.
1. Deck Squat
a) Goblet Squat
b) Rear Lunge
c) Bulgarian Squat
d) Pistols

2. Ring Rows
a) Increase intensity w/ height on Plyo. Box

3. Ring Push Ups
a) Dips before RR
b) Hand Movement--Hug Tree- forward, backward
c) Raise Feet Height

Fun 4 2day 112709

3 Renegade Rows W/ Knee Cross
3 Negative Pull- ups
2 Renegade Rows W/Knee Cross
2 Negative Pull-ups
1 Renegade Rows W/Knee Cross
1 Negative Pull-up

250 Yard Walking lunges

Fun 4 2day 112609

7 rounds - 20 Minutes
With 10LB on Chest
5 Pull -Ups
10 Decline Ring Push Ups
15 Goblet Squats 36#
20 Kettlebell Swings 53#

Fun 4 2day

5 Sets - No rest between exercises

1R Press
3R Push Press
5R Push Jerk

Fun 4 Today 112409

15 Min AMRAP

2 TGU Each Side
20 Swings

Fun 4 Today 9-30-09

CORE TO EXTREMITY
Set One 5 Minutes
Combo Kettlebell
5 Reps Snatch 5 Wood Chop Lunge switch arms repeat other side.

Set Two – 10 Minutes:
After 2 round try all one side and rest @ end for balance of minute.
15 sec left arm swing 15 sec rest
Left arm KB : 2 F Squats, 2 Thrusters. 2 PP, rest balance of 30 Sec
15 sec Right arm swing 15 sec rest
Right arm KB: 2 F Squats, 2 Thrusters. 2 PP, rest balance of 30 Sec

Fun 4 Today 092809

5 Reps* 30 Seconds Rest in between Each Exercise, try to cut rest down after 4 rounds - 6 max
1) Wood Chop Lunge
a) Hold other KB in Rack Position
b) Clean
c) Press
2) Double Press
3) Double Snatch
4) Renagade Rows
5) Double Front Squat
6) *TGU- 3 reps each side

Fun 4 2day 91509

1R threw set, same arm top of set that completed prior set
5X5 Set One 20 Min total time
Set ONE TWO THREE FOUR FIVE
Snatch Windmill TGU Side Press OHS
OHS OHS OHS WindMill Side Press
TGU Snatch WindMill Snatch TGU
SidePress SidePress Snatch TGU WindMill
WindMill TGU SidePress OHS Snatch

Fun For Today 091409

Double Kettlebell Workout
September 12, 2009
Reps: 8 Except on Swings 15 Reps
Sets: 3 36 lb KB --70 swing---26 RR
1. Clean & Press
2. Swing
3. Push Press
4. Front Squat
5. Renegade Rows
6. Thrusters
7. Clean & Press
8. Renegade Rows
9. Clean
10. Front Squat

Fun 4 2Day

For time
21-15-9 Reps
Deck Squats
Renegade Rows into Jump into Snatch

Fun For Today 071309

26 LB KB
It Can Not Touch The Ground
Any Movements You Want
10 Minutes 3 Reps Each Movement
10 Minutes 5 Reps Each Movement

Fun Fir Today 071109

TGU
KB Swing

Fun 4 Today 070909

Double C&P x5
Pullup x5
Snatch x10/10
Reverse Lunge x5/5
Repeat for as many times as possible in 20:00

Fun 4 Today 070809

Circuit: 30 secs on, 30 secs off - Three Rounds 24 Minutes
2 ARM KB SWING
RIGHT LEG DEAD LIFT
LEFT LEG DEAD LIFT
2 KB CLEAN, FRONT SQUAT, PRESS
BURPEES
PULL-UPS
RENAGADE ROWS
ALTERNATING 1 ARM SNATCHES

Fun 4 Today 070509

LONG TABATA WORK OUT
Kettlebells With Some Body Weight Moves 4 Xtra Fun!---Can you say Plyometrics!!

Fun 4 Today 070409

FOUR Mile Run

Fun 4 Today 070309

Crossfit Warm Up
10 Rounds For Time
5 reps, Alt order 1 & 2 and 4 & 5
1) Pull Ups
2) Knees to Elbows
3) Pistols – each Leg
4) Ring Dips
5) Ring Push Ups

Fun 4 Today 070209

Warm –up
15 Overhead Squats
15 Sit ups
15 Back Extensions
8 Pull ups
7 Dips
6 Med Ball Cleans
6 Burpees
EpicF42day Try to use the same weight for each set
All 2 Arm - Leg
21 KB Swings
21 KB Goblet Squats
24 Figure 8’s
21 Sumo Dead Lift High Pull
1/4 mile uphill run – ¼ down

EACH LIMB is working prescribed reps
15 KB One arm swings
15 KB Lunges- Alt Front & Drop (back)
15 KB Push Press
15 KB Cleans
¼ mile Uphill Run
9 Hang lean & Push Press
9 Overhead Squat
9 High Pull
9 Turkish Get Ups
1/4 mile Uphill Run

High Carbohydrate Foods Can Cause Heart Attacks

http://www.sciencedaily.com/releases/2009/06/090625133215.htm

Fun 4 Today 062709

June 27, 2009
For Time
Run 1/2 Mile
1 SET
9R KB Wood Chop Lunges
9R KB Swings
9R Pull Ups
9R Ring Push Ups

Run 1/2 Mile
2SETS
2 KB 1A Swings into Snatch into Rear Lunge
6R Rear Lunges
6R 2A KB Swings
6 Muscle Ups

Run 1/2 Mile
3 SETS
4 long jumps, 4 Box Jumps, 4 Lunge Jumps Each Leg
4 Clapping Push Ups, 4 Med Ball Push Ups Each Arm

Run ½ Mile
5 Knees to Elbows
5 Turkish Get Ups each Arm W/KB
5 Knees to Elbows
5 Russian Twists, W/KB
5 Knees to Elbows
5 Seated Figure 8’s, - each leg W/KB
5 Knees to Elbows-

Fun 4 Today 062609

Pick One
1.5 mile run
2.5 brisk walk
4 mile bike ride

Fun 4 Today 062509

June 25, 2009

Skill: Front Squat, Shoulder Press, All exercises
Warm Up ---You pick, 600-720 seconds

15 & 9 Reps
Thrusters
Pull Ups
Burpees
Windmills

Fun 4 Today

Active Recovery All Body Weight
900 seconds of EASY MOVEMENT PATTERNS!
900 seconds PNF Stretching

Fun For Today 062309

5 Gorilla Cleans -Toy= Kettlebell Each Arm
10 SDLHP Kettlebell
15 Push Press Oly Bar, KB, DB
20 KB Swings Kettlebell
15 Push-Ups Body Weight Rings or Ground
10 Walking Lunge Body Weight Each Leg
550 Yard Run

3 Sets

A Little Bit of Information About Epic Fitness & Performance

All workouts apply scientific research with proven strength and conditioning techniques to allow you to achieve your fitness goals. We incorporate sports performance methods to people of all ages and fitness levels by combining effective coaching with a fun and creative training style that includes bodyweight exercises, weightlifting, cardiovascular conditioning, and restorative joint mobility work. E.F & P. is passionate about incorporating Kettlebell Training into your fitness workout. Your needs and an Olympic athlete’s differ by degree not kind. Increased fitness is as important to the world’s best athletes and to our grandparents. The same methods that create an optimal response in the Olympic or professional athlete will optimize the same response in the elderly.

We employ free weights, such as Kettlebells, Dumbells, Olympic Bars and Medicine Balls. We incorporate bodyweight exercises using rings, boxes, and pull-up bars. Many days you will be training outdoors. We will utilize the wonderful resources that are close to us: Local Roads, Waterworks Park, Bike Trail, & Village Basketball Courts.

Location:
3102 W. Edgerton Road
Silver Lake, OH 44224

Hours: By Appointment 330-688-5259
Mon - Fri: 6AM - 8PM
Sat: 8AM - 5PM
Sun: Limited

Training on Your Feet Hippocrates, the father of scientific medicine, claimed, "Walking is man's best medicine." I absolutely concur. Since most sports require athletes to stand, walk, run, and jump, we believe that's how our clients should train - on their feet.