May 2009


5-5 Minute Rounds
The clock starts with the first rep of the first station. Transition to the next station without any rest. Round ends after 5 minutes. Use weight (barbell, dumbbell,kettlebell, med ball, sand bag etc.) to add resistance to each exercise.
Thruster
Deadlift
Burpee
Swing
Push up

What I like most is going out and giving it all I have-giving that extra effort. A team in an ordinary frame of mind will do only ordinary things. In the proper emotional stage, a team will do extraordinary things. They will make the extra effort. To reach this stage,a team must have a motive that has an extraordinary appeal to them. – George Gervin

WORK, WORKS.
Mitch
http://www.ohiofitclub.com

Hike, Bike or Swim
Hike 60 Minutes
Bike 90 Minutes
Swim 30 Minutes
Pick one and perform it for the prescribed time. Rest as needed. Record your distance, beat it next time.

Any technique, however worthy and desirable, becomes a disease when the mind is obsessed with it. – Bruce Lee

WORK, WORKS.
Mitch
http://www.ohiofitclub.com

5 rounds
Squat 20 reps
Add weight(barbell, kettlebell, dumbells, med balls, sandbags, rock etc. get the picture) to make the rep total a challenge.
Sprint 50 yards
Push Up 15 reps
Add weight & elevate your feet to add resistance
Swing 30 reps
A kettlebell is best but you can make do with a dumbell, med ball or anything that has weight to it)
2 minutes rest

The decathlon was a constant challenge for me. I always wanted to do better. I had a very positive mental attitude. if i ran 100 meters in 11.2, I felt sure I could do it in 11.1.If I broad jumped 21 feet, I was positive I could do 22. – Bruce Jenner
WORK, WORKS.
Mitch
http://www.ohiofitclub.com

101 Chin Ups
With palms facing toward your face grab a bar or something overhead to hang on. Pull your chin to the bar for 101 total reps. Break it up into as many sets as needed to finish the work out. Concentrate on pulling your elbows down & back.

You got it, go get it.

WORK, WORKS.
Mitch
http://www.ohiofitclub.com

GO TO FIGHT CLUB!
Wednesdays 8-10 PM
Columbus Dance Theater
592 East Main Street
Columbus, Ohio 43214

GO TO FIT CLUB!
Columbus Dance Theater
Wednesday 8-9 PM,Open Sparring 9-10 PM
592 East Main Street
Columbus, Ohio 43214

Do or do not… there is no try.” – Yoda

WORK,WORKS.
Mitch
http://www.ohiofitclub.com

Go To Fight Club!
Tuesdays 8-10 PM
Columbus Dance Theater
592 East Main Street
Columbus, Ohio 43214

Go to the FIT CLUB site for some road work.
http://www.ohiofitclub.com

Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity. – George S. Patton

WORK, WORKS.
Mitch

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