Got deadlifts?

Deadlifts, just as good for you as milk! This lift was originally called the "health lift" because of all the physical benafits that are built using this movement. Then for whatever reason the lift was renamed the "deadlift", I'm told it is called this because the weight is dead on the floor until the lifter lifts it. Either way any successful training program would be smart to include this lift as it improves several motor abilities and athletic movements.

Training:
Squats 5x5
Romanian deadlifts 4x12
Turkish getups 3x5

Training:
Deadlifts 5x5
Jumping lunges 3x20
Turkish getups 3x5

Training:
Squats 2x5
Power jerks 3x3
Weighted pull-ups 2x5

12 Minutes

12 minutes doesn't seem like a long time but it can feel like an eternity if your in the middle of a high intense drill! Remember the long distance steady state cardio is not the most optimal way to burn fat and become fit. Training with traditional cardio will result in less muscle and bone mass, not very much strength or power and more body fat than you would think. That is why at Hybrid Fitness my athletes train with high intensity drills. These drills and workouts burn fat while building muscle and power and they are much quicker than spending a boring hour on the elliptical.

Training:
Burpees x 30 seconds
Mountain climbers x 30 seconds
Jumping Jacks x 30 seconds
Burpees x 30 seconds
Mountain climbers x 30 seconds
Jumping Jacks x 30 seconds
Rest 60 seconds

4 rounds for time

Athletes in the mist

Very foggy morning but that didn't stop training. The air was cool this morning and the athletes had said their throats felt like they were burning during the run. This is a result of the body trying to heat that cool air as fast as possible before it hits the lungs. It is a myth that you can get sick exercising when it's cold outside just bundle up and be sure to warm up properly!

Training:
100 squats
run 400 meters
75 squats
run 400 meters
50 squats
run 400 meters
25 squats
run 400 meters

Training:
75 squats
run 400 meters
50 squats
run 400 meters
25 squats
run 400 meters
15 squats
run 400 meters

The most popular gym exercise

The bench press, its all some people do! Just because some lifters feel the need to highly overtrain this exercise doesn't mean it's not a valuable movement. The bench press can be done with more weight than a standing overhead press but because the lifter is laying down the functionality of the movement is diminished. However being able to use more weight allows more strength to be built and that strength can be carried over to other activities.

Training:
Bench 5x5
push-ups 5x quality set
Recline rows 4x quality set

Training:
squat 5x3
Bench 5x5
power clean 5x3

Afternoon lifting

Finally got my rings!! Very excited and the afternoon athlete was the first to break them in and she did a great job! Some very strong work was put in and it is great to be able to reel in the athlete help them focus on building muscle.

Training:
Dumbell press 5x5
push-ups 5x quality reps
Recline rows 4x quality reps

Rips, tears and burpees

Well as the trainer of these athletes I like to lead from the front and to perform well. That requires me to push myself as much as I push the athletes and sometimes something has to give and today it was the hands!

Training:
Run 400 meters
21 burpees
8 pull-ups
3 rounds for time


Scale this up or down as needed

Eating iron for breakfast!

The strength building continues!
Training:
Squats 5x5
Romanian deadlifts 4x12
Turkish get-ups 3x5

Training:
Deadlifts 5x5
jumping lunges 3x20
Turkish get-ups 3x5

Training:
Squats 5x5
Press 5x5
Weighted pull-ups 4x6