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Fitness for Optimum Health & Performan ce
"You're only as strong as your weakest link"
KoR is a private personal training studio that specializes in posture correction, flexibility, functional & core training, and performance enhancement.
Offering a variety of training styles, KoR works with all levels of clients ranging from young to professional athletes, someone looking to reduce daily aches & pains, to the everyday individual looking to be healthy.
KoR’s practice is based on a holistic approach to optimum health and performance focusing on balancing the body’s strengths by eliminating any weak links. What separates us from other training studios is our detail to identifying a clients proper starting point, an eye for detail on perfecting exercise technique, and our devotion to empower clients to succeed on their own. We provide a functional and fun training environment where everyone who comes to KoR trains for the same reason – to achieve true fitness.
Life can create many stresses and every individual manages their stress in different ways. Our mission is to help every client learn how to manage their life’s stresses, and help them discover their highest fitness potential by giving them the tools and the motivation to do so.
Check out KoR's new Rx-FIT Classes
Group training on a more personal level
Sorry for the delay on posting daily workouts. We are working on a new website which should be up by December 2011!
Daily Workouts
Not all of the day's workouts are posted
-Always warm up accordingly-
11-28-11
WORKOUT
KB Complex - 2 Rounds (30 & 40# KB used)
20x 1 Arm KB Swing / Alt arm each rep
20x Around the World / 10 each direction
10x Figure 8 - Front to Back / 5 each leg
10x Figure 8 - Back to Front / 5 each leg
20x 1 Arm Snatch / 10 per arm
20x Windmill / 10 per side
10x Squat Push
10x Goblet Squat
20x Halo / 10 each direction
20x Sit-ups / KB held with arms extended veritcal
**Rest 1-2 minutes between rounds**
Then
Turkish Get-ups
1x 10 @ 50# KB / 5 per arm
1x 8 @ 60# KB / 4 per arm
1x6 @ 70# DB / 3 per arm
1x4 @ 80# DB / 2 per arm
1x2 @ 90# DB / 1 per arm
**Rest 1-2 minutes between sets**
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11-26-11
WORKOUT
2-3 Rounds of:
20x Double Unders
10x Rock Climber Pull-ups (5 per hand
20x KB Rotational Swings / 10 per side @ 20-40# KB
10x Ring Dips
20x Walking Lunge w/ MB Chops @ 10-20# MB
10x Ab-Wall Ball @ 10-20# MB / 9ft high toss
20x Ball Slams @ 20-40# Ball
10x Burpees
20x Rope Whips @ 30 ft. rope
**Rest 1-2 minutes between rounds**
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9-27-11
WORKOUT
Ball Core Circuit - 3 Rounds of:
10x The Bridge / 5 per arm
10x Drop & Recovers / 5 per side
20x Ball Squats
**Rest 60sec between rounds**
Then
TRX Circuit - 3 Rounds of:
5-10x 1 Arm Push-up w/ TRX assist
10x 1 Arm Row w/ Squat + Rotation & Reach
10x TRX Lunge
**Rest 60sec between rounds**
Then
Cable System - 3 Rounds of:
10x 1 Arm Chest Press w/ Reach / 10 per side
10x 1 Arm / 1 Leg Row w/ Reach + Hip Flexion / 10 per side
**Rest 60sec between rounds**
Then
Integrated Cable Chops - 2 Sets of each:
10x High - Low Chops / 10 per side
10x Low - High Chops / 10 per side
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9-21-11
WORKOUT
Triplet: Snatch+Overhead Squats+Snatch Balance
Perform 1 triplet every 30sec for 5 minutes
Females: 45# / Males: 75#
Rest 2 minutes
Triplet: Snatch+Overhead Squats+Snatch Balance
Perform 1 triplet every 30sec for 5 minutes
Females: 65# / Males: 95#
Then
10x2 Snatch @ 70# 1RM
**Rest 60sec between sets**
Then
3 Rounds of:
10x Knees to Elbows
10x Ab-Wall Ball @ 10-15#
10x Ball Slam @ 20-40# Slam Ball
**Rest 60sec between rounds**
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9-19-11
Sumo DL + High Pull w/ KB
WORKOUT
3 Rounds of:
10x Rock Climber Pull-ups / 5 per side
10x 1 Leg Ball Push-ups / 5 per leg
20x KB Swings @ 30-60# KB
10x DB Push-Press @ 20-40# DB's
10x Barbell Sumo DL + High Pulls @ 65-95#
20x MB Squat Toss @ 10-20# MB
10x Pikes - Dip hold on bars or ring
10x Ball Crunch Toss @ 8-15# MB
20x Bench Plyo Power Step-ups / 10 per leg
**Rest 1-2 minutes between rounds**
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9-14-11
 
Inverted HB Sit-ups
WORKOUT
4 Rounds of:
15x Handstand Push-ups
15x Pull-ups
15x Inverted Heavy Bag Sit-ups
15x Ring Push-ups
15x Knees to Elbows
15x Double Unders
**Rest 60sec between rounds**
Then
2 Sets of each:
10x Cable Chops / High - Low
10x Cable Reverse Chop / Low - High
10x Cable Lateral Twists
**Rest 30sec between each set**
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9-12-11
WORKOUT
Ladder Circuit Combo
8-1 Towel Pull-ups (hands to chest) +
16-2 (by 2's) KB Swings @ 30-60# KB +
8-1 Ring Dips +
16-2 (by 2's) Ab-Wall Ball @ 10-20# MB / 8ft high toss +
8-1 Burpees
16-2 (by 2's) Ball Slams @ 20-40# Ball
**No rest until circuit is completed**
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9-8-11
ARCH
BRIDGE
PIKE
**Made more challenging using the Bosu**
WORKOUT
2 Rounds of:
20x Squat Toss @ 10-20# MB
10x Arch/Bridge/ Pike
10x Reverse Hyper Extensions
20x KB Swings @ 20-40#
10x Russian Twist - Upper / 10 per side
10x Torso Twist / 10 per side
20x Walking Lunge w/ Twist @ 6-10# MB
10x Ball Reverse Crunch
10x Jackknife
20x Box Plyo Step-ups
**Rest 1-2 minutes between rounds**
Then
3 Rounds of:
10x Knees to Elbows
10x Cable Chops - heavy / 10 per side
10x Ab-Wall Ball @ 10-20#
**Rest 60sec between rounds**
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9-6-11
WORKOUT
Back Squats
1x10@ 50% 1RM
1x8@ 60% 1RM
1x6@ 70% 1RM
1x4@ 80% 1RM
2x2@ 90% 1RM
**Rest 1-2 min between Rounds**
Then
3 Rounds of:
10x Walking Lunges - Forward @ 15-30# DB's +
10x Walking Lunges - Backwards @ 15#-30# DB's +
20x Bench Power Steps / 10 per leg
**Rest 60sec between rounds**
Then
3 Rounds of:
20x TRX Pistol Squats / 10 per leg +
20x Split Jumps / 10 per leg
**Rest 30sec between rounds**
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KORFIT CHALLENGE
Challenge 1
Minute Ladder - Pull-ups
Do 1 pull-up the first minute, 2 the second minute, 3 the third minute, and so on for max minutes completed.
Brendan = 17 minutes
**If you can not do pull-ups than do the same ladder with push-ups
Post comments on
KOR Facebook Page
Challenge 2
Complete for time
50x Pull-ups
100x Push-ups
150x Sit-ups
200x Squats
**Partition reps between exercises as needed**
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Past Workouts
October - December 2010.doc
September 2010.doc
August 2010.doc
July 2010.doc
June 2010.doc
May 2010.doc
April 2010.doc
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CORE EXERCISE OF THE WEEK
Kneel on Ball
**A FEW WEB PAGES INCLUDING THIS PAGE ARE CURRENTLY UNDER CONSTRUCTION**
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