tag:blogger.com,1999:blog-48062672071260996792024-03-13T01:08:23.430-05:00Coach Hays Fam-FitLearn from the past. Plan for the future. Live for todayMike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.comBlogger848125tag:blogger.com,1999:blog-4806267207126099679.post-38728962435539864492012-03-15T22:14:00.000-05:002012-03-15T22:14:04.394-05:00Thursday March 15, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">20 in 20</span><br />
300 lb. Deadlifts<br />
-1 rep every minute for 20 minutesMike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com1tag:blogger.com,1999:blog-4806267207126099679.post-16070046538163870162012-03-15T22:11:00.002-05:002012-03-15T22:11:29.022-05:00Wednesday March 14, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Rest Day</span>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-51879432680454767742012-03-13T21:31:00.000-05:002012-03-13T21:31:39.965-05:00Tuesday March 13, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Combo</span><br />
1. 50 Rope Jumps<br />
2. 5 Ring Push-Ups<br />
<i>-5 Rounds</i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-6403590850226610482012-03-12T20:45:00.000-05:002012-03-12T20:45:03.918-05:00Monday March 12, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Squat and Bike Combo</span><br />
5 Full Squats<br />
5:00 Min. Bike Ride<br />
<i>-5 rounds</i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-20153516440716955562012-03-12T20:42:00.002-05:002012-03-12T20:42:50.728-05:00Sunday March 11, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Rest Day</span>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-26234955753305963032012-03-12T20:41:00.000-05:002012-03-12T20:41:23.373-05:00Saturday March 10, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Shovel The Garden</span>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-77173182695869249652012-03-12T20:40:00.001-05:002012-03-12T20:40:08.880-05:00Friday March 8, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">M.O.M</span> (Move One Mile)Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-60931918087326647672012-03-12T20:39:00.000-05:002012-03-12T20:39:12.630-05:00Thursday March 8, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Full Snatch</span><br />
20 x 1 with Form FocusMike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-11089914278478023882012-03-12T20:38:00.000-05:002012-03-12T20:38:10.588-05:00Wednesday March 7, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Rest Day</span>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-17000681842785777552012-03-12T20:36:00.000-05:002012-03-12T20:36:51.844-05:00Tuesday March 6, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Devils's Diamond </span><br />
<span style="font-size: large;">or Satan's Square </span><br />
<span style="font-size: large;">or The Four Corners of Hell</span><br />
-4 exercises in a IWT format (30 sec sprint/30 sec rest for 3 rounds each station).<br />
1. Stationary Bike Sprint<br />
2. Towel Shakes<br />
3. Weight Swings<br />
4. Air SquatsMike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-28862926188461371362012-03-05T20:00:00.000-06:002012-03-05T20:00:09.904-06:00Monday March 5, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Cleans</span><br />
3,3,3,3,3<br />
<i>-AHAP (As Heavy As Possible without losing form)</i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-92013047350938767272012-03-05T19:58:00.000-06:002012-03-05T19:58:35.331-06:00Sunday March 4, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">Rest Day</span>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-36944609379253555652012-03-05T19:57:00.002-06:002012-03-05T19:57:40.073-06:00Saturday March 3, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">M.O.M </span>(Move One Mile)Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-68493108937281228552012-03-05T19:56:00.002-06:002012-03-05T19:56:35.512-06:00Friday March 2, 2012<span style="font-size: x-large;"><b>Fam-Fit</b></span><br />
<span style="font-size: large;">30 Minutes of Movement</span>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-57972594793838252492012-03-01T10:26:00.000-06:002012-03-01T10:26:31.048-06:00Thursday March 1, 2012<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">50/50</span><br />
50 Push-Ups<br />
50 Weight SwingsMike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-43014936826046187362012-03-01T10:25:00.000-06:002012-03-01T10:25:17.246-06:00Tuesday February 28, 2012<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">Trio Combo</span><br />
Bike Ride - 10 blocks or 5 min. stationary<br />
25 Towel Shakes<br />
10 Straight Leg Deadlifts @ 135#<br />
<i>-4 Rounds</i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-22947520511607629852011-11-10T10:43:00.000-06:002011-11-10T10:43:21.894-06:00Thursday November 10, 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">Swings (Heavy)</span><br />
<i>-continuous sets of 10 swing reps with heavy weight for 15 minutes</i><br />
<i>-rest between sets </i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-68894848959089210442011-11-10T10:40:00.000-06:002011-11-10T10:40:39.108-06:00Wednesday November 9, 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">A Little Jumpy</span><br />
@Huntress Park Basketball Court <br />
10 yd. One Legged Hops; Right<br />
10 yd. One Legged Hops; Left<br />
Squat Hops up stair steps<br />
25 Rope Jumps<br />
Squat Hops down stair steps<br />
<i>-4 Rounds</i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-82250481945730269142011-11-08T09:25:00.001-06:002011-11-08T15:08:56.033-06:00Tuesday November 8 , 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">Time Trial</span><br />
250 Rope JumpsMike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-18320890246460961202011-11-08T09:23:00.000-06:002011-11-08T09:23:38.206-06:00Monday November 7, 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">Run Combo</span><br />
-800m Run/Walk<br />
-Do 10 Alternate Stationary Lunges every 100mMike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-53861095018287878422011-11-08T09:21:00.005-06:002011-11-08T09:21:56.228-06:00Sunday November 6, 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">Rest Day</span>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-12279022019174447212011-11-08T09:21:00.002-06:002011-11-08T09:21:25.912-06:00Saturday November 5, 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">30 Minutes of Movement</span>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-77983109512481984292011-11-08T09:20:00.001-06:002011-11-08T09:20:45.815-06:00Friday November 4, 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">Turtle Walk</span><br />
@ CCCHS Parking Lot<br />
<i>-Place heavy weight in backpack and put on.</i><br />
<i>-Walk hills back and forth (~200 yards) 4X.</i><br />
<i>-Do 10 Squats in the middle of each pass.</i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-51520448304673769422011-11-03T11:26:00.000-05:002011-11-03T11:26:43.171-05:00Thursday November 3, 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">Combo</span><br />
10 Push-Ups<br />
Lunge Walk Up Incline<br />
10 Weight Swings<br />
Lunge Walk Down Incline<br />
<i>-5 Rounds</i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0tag:blogger.com,1999:blog-4806267207126099679.post-57396418677882522312011-11-03T11:25:00.000-05:002011-11-03T11:25:14.791-05:00Wednesday November 2, 2011<b><span style="font-size: x-large;">Fam-Fit</span></b><br />
<span style="font-size: large;">Stadium Stairs</span><br />
Sprint Up Stairs<br />
Walk around and down next aisle<br />
10 Squats<br />
<i>-repeats, do two laps of stadium</i>Mike Hayshttp://www.blogger.com/profile/06485884518411706201noreply@blogger.com0