FVT OCR Training – Sample “Hurricane” Workout

We are getting ready to kick off the next and final OCR Training group of 2018!

(first workout is scheduled for Monday, July 23rd @ 6am)

This program is geared towards prepping for the Sept 29 / 30 Spartan Super in Tahoe AND / OR the Nov 3 / 4 Spartan Sprint / Super in Sacramento.

Below is a mid-phase (it was week 5 or 6 of a 12 week prep program I believe) workout we did with a past training group, to give you an idea of what to expect.

And don’t forget – 1st 10 to sign up, pay for 10 week Jul / Aug / Sept Beast Prep program, get 4 week Oct / Nov Sac Spartan prep ‘mini program’ FREE (almost full):

=> Summer / Fall 2018 FVT OCR Group

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FVT OCR Training – Sample “Hurricane” Workout

Set #1 – PAIR / LADDER

1 OR 2 pull ups
5 Walking KB goblet lunges
2 OR 4 pull ups
10 Walking goblet lunges
3 OR 6 pull ups
15 Walking goblet lunges

REPEAT 2x

–

Set #2 – PAIR

Double KB overhead carry to double KB rack carry – 50ft out and back. 25 Feet in each position.

*alternate with*

Jump rope – 1 minute

X 3 ROUNDS

–

Set #3 – CIRCUIT – as fast as possible:

Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile
Burpees – 18
Run – ¼ mile
Crawl – 15 feet out and back
Run – ¼ mile

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If you are considering signing up for our final OCR Training group of 2018, I hope that this sample workout gives you an idea of what to expect.

Full details on the program and get FREE admission to our 4 week Oct / Nov Sac Spartan prep ‘mini program’ if you are in the 1st 10 folks to sign up (almost full on this writing):

=> Summer / Fall 2018 FVT OCR Group

To your success! –

– Forest and the FVT Team

FVT Beginner / “Foundations” Boot Camp 2.0

If you live in the Land Park – Sacramento area, and you are interested in getting in shape this summer, this is specificially for you!

BECAUSE … we are doing another round of our “Foundations” / Beginner 28 Day Boot Camp, and this is your official invite to join.

(If you are interested, contact us here, and we will get back to you with the details.)

The last group was a huge success, so we’re giving ‘ya another chance, in case you missed out last time 🙂

Maybe you like the idea of high – intensity training, but you haven’t worked out for a while, and you want to start slow.

Maybe you want some extra time to focus in and learn proper technique.

Maybe you are coming back for an injury, and you aren’t quite ready for our full-blown boot camp.

Maybe you just want to experience the benefits of a training program like ours, but you just would prefer a slightly “scaled-down” version.

If you are interested, contact us here, and we will get back to you with the details.

Hurry, we are only accepting applciations for a limited time.

Thx! –

– Forest and the FVT Team

17 Min Strength/Power/Conditioning Hybrid Workout

A post shared by Forest Vance (@forestvance) on

This last Saturday we held a “Train-a-Trainer” charity event at our studio on 1530 X Street. People donated to the cause (Alzheimer’s Association), and then they got to pick an exercise for the trainers to do. Here is what our workout ended up looking like:

“Train-a-Trainer” 17 min Strength/Power/Conditioning Hybrid Workout

ROUND 1 – 45 seconds work / 15 seconds rest

– partner deadlifts
– lateral bear crawls
– double overhead kettlebell lunge
– burpee pull up
– double unders

*rest ~ 60 secs*

ROUND 2 – 45 seconds work / 15 seconds rest

– farmer carry
– lateral hand walk – feet elevated on tire
– rope slams w alternating reverse lunge
– toes to bar
– burpees

*rest ~ 60 secs*

ROUND 3 – 45 seconds work / 15 seconds rest

– tire flips
– alligator crawls
– depth jumps
– rope slams
– sprint around the building (about 300 yards)

What were we thinking letting you guys pick the exercises? 🙂

Seriously though – it was a great fundraising effort and a fun event.

A huge THANK YOU to all who came out and contributed!

– till next time –

– Forest and the FVT Team

PS – Registration for the next 28 Day Kettlebell Challenge opens tomorrow. Stay tuned.

Summer / Fall 2018 FVT Obstacle Course Race Prep Program is LIVE

Okay – the Summer / Fall 2018 FVT Obstacle Course Race Prep Program is LIVE!

First workout is Monday July 23rd. Spots are limited. 1st 10 to sign up, pay for 10 week Jul / Aug / Sept Beast Prep program, get 4 week Oct / Nov Sac Spartan prep ‘mini program’ FREE.

Click here to sign up now!

– Forest and the FVT Team

Summer / Fall OCR Group

We are looking at putting together a Summer / Fall OCR training group!

This would help you prep for the Spartan Beast in Tahoe the last weekend of Sept.

There is also a race weekend in Sac – a Sprint and a Super – in early November that this would help you prep for as well.

If you are interested, can you just leave a comment and let me know?

I am sending this message to gauge interest.

Tentative program details:

– meet 6am-7am Monday mornings @ 1530 X Street
– we’d start mid-July
– work on skills specific to the Spartan race – pull ups, crawling, running, carries, etc
– it’d run for 10-12 weeks
– I’d give you a full workout plan to do on your own, outside of the Monday workouts
– cost for this one’d be around 200 bux
– would include a Team FVT T shirt in your reg price as well

If you are interested, please just hit reply and let me know.

There are a few folks who have said they are interested, we need probably 3 or 4 more to make it happen.

Thanks!

– Forest

Charity Boot Camp – This Saturday, June 23rd @ 10am!

The June 23rd “Train-a-Trainer” Charity Event @ FVT is a full 45 minute FVT boot camp workout, specifically for:

– Current clients who want to come out, get great workout in, and support the cause
– Friends, family members, and co-workers of current clients who want to come out, get great workout in, and support the cause
– Past who want to come out, get great workout in, and support the cause
– Anyone who wants to support the Alzheimer’s Association and try a workout at FVT

PLUS, at the end of the boot camp, we’ll be bringing back the popular “Train-a-Trainer” event!

If you would like to attend, you must reserve a spot ahead of time, using the form below. Do so by filling out the form with your name, email, and phone, and then following the link (you’ll get this after registering your spot) to the donation page to make your contribution.

http://bit.ly/fvttrainatrainer2018

FIRST 15 PEOPLE TO REGISTER AND DONATE EACH GET TO PICK AN EXERCISE FOR THE FVT TEAM (4 spots left)

Hope to see you there!

– Forest and the FVT Team

KB / Body Weight Boot Camp Workout

Get a great workout!

Get in shape for the summer!

Help support a great cause!

We are hosting a Charity Boot Camp / “Train – A Trainer” Event to support the Alzheimer’s Association, and this is your official invite to join.

It is a full 45 minute boot camp workout. All are welcome. The event will be held at our downtown location @ 1530 X Street on June 23rd at 10am.

AND – the first 15 people to sign up get to pick out an exercise for the trainers to do after the workout.

Sign up now at the link below:

http://bit.ly/fvttrainatrainer2018

Here is a sample boot camp workout to give you an idea of what we’ll be doing at the event:

– grab a buddy
– all reps done are COMBINED with you and your partner
– you can split reps evenly, or if one person wants to do more and pick up slack for the other one, etc – you can do that too
– ALL reps of each exercise must be completed of each exercise – between you and your partner – for one full round
– get as many reps as you can in 15 minutes

30 KB swings
20 burpees
200 jump rope skips or jumping jacks
40 Bodyweight squats

Sign up now at the link below:

http://bit.ly/fvttrainatrainer2018

Look forward to seeing you there! –

– The FVT Team

21 Day Summer Shred – Last Chance to Sign Up

Last chance to sign up for the 21 Day Summer Shred Challenge.

You must be signed up AND weighed in by tomorrow, Friday, June 15th if you would like to get in on the fun.

Here’s how it works:

– 21 days of focused workouts, diet, and accountability to get you results
– Body comp (weight + bodyfat) at beginning / end of Challenge
– Includes ‘semi-custom’ meal plan so that you can tighten up your diet and lose as much as possible (based on your weight / goals / meal preferences / etc)
– CURRENT clients get 3 extra boot camps workouts in our program over the 21 days; NEW clients get 6
– Winner gets free month of unlimited boot camp, 2nd place gets $100 cash
– Cost will be $47 for current clients, $97 for new clients

Since we are down to the last minute, I am going to give you the direct sign up links for the program. When you register, contact me asap so that we can schedule your weigh in and first workout:

(new clients) http://nanacast.com/vp/10005979/

(existing clients) http://nanacast.com/vp/10005972/

Look forward to working with you on this! –

– Forest and the FVT Team

PS – If YOU:

– Want to get in top shape for the summer
– Have a beach vacation coming up
– Aren’t quite ready to put on those warm weather clothes
– Are just ready to commit and get some serious results

The 21 Day Summer Shred Challenge includes the workouts, the meal plans, the coaching, the accountability – EVERYTHING you need to make a serious transformation and reach your goals in record time.

Let’s do this!!

(new clients) http://nanacast.com/vp/10005979/

(existing clients) http://nanacast.com/vp/10005972/