Mis[FiT] WOD

Power Clean Press 15
Heavy bent over row 6
Lateral Plank walks 30

2min rest

KB Snatch 15
Standing shoulder press 12
Kneeling wood chop 30

Keep your weight heavy and your intensity high! Mis[FIT] dare to train different.

MTS workout of the Day

Good morning monsters in training today's workout were hitting the GLADIATOR!

Gladiator               10 *power clean press, overhead squat, rev. lunge, front squat, dead lift, burpee, push up.
X-over push up   12
Sledge hammers 30
3 rounds

Kamikaze             10
Decline push up  25
Russian twist.     30
3 rounds

Train hard, get results become a monster!

Any questions email me at dspencer.premier@Gmail.com

Or call 610-804-0841 to book your appointment today!

Sunday Funday MTS workout of the day

Good morning monsters in training, today's workout is will take your body to its limits and test you heart.  Today's compound movement is the Widow Maker this exercise involves every muscle group and provides intense metabolic stimulation.  To execute a widow maker grab dumbbells pick a weight you are able to perform overhead lunges with, take a deep breath and prepare yourself.  The widow maker is a burpee, warrior row, clean and press, overhead lunge,  front squat and press; like all compound these are done in succession!  Good luck, push hard, most of all DON'T QUIT!

MTS Workout
Widow Maker  10
Pull ups            10
Rope Climbers 30

Perform 7 rounds!  *Time limit 40 minutes

Train hard get results become a monster!
-MTS

MTS workout of the day!

Today's compound movement is the barbarian. This movement is a not for the weak at heart, the barbarian consists of clean, front squat, overhead squat, back squat, dead lift.  All completed in succession, now to the workout.

Barbarian 10
Walking pushups 20
Ab rotations 30


Burpee 15
Alt incline press 24
Plank *As long as possible


Complete workout in the fastest time possible , rest when needed but push yourself, remember train hard get results become a a monster

MTS workout of the Day!

Monster training is about being efficient, functional, and pushing your limits.  The compound movements are designed to utilize your entire body. These movements works you both in an aerobic and anaerobic state to give you the most fat incinerating, metabolic workout of your life!
Today's compound movement is the Elevator, to perform the movement correctly remember to keep your hips down and back flat with shoulders retracted on all dead lifts and squats.  The ELEVATOR is a Power clean, over head reverse lunge x2, front squat, dead lift. All of these movement are done together creating one compound.
Today's monster workout
Elevators 10
Lateral step ups 12
Plank shuffle with row 20
3x
Box jumps 10
Pull-ups 15
Russian Ball slams 30
3x
Complete the workout as quickly as possible keep your rest to a minimum. Train hard get results become a MONSTER!
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DFIT introduces new training system

Introducing Monster Training System! A training system developed by myself D Fit Spencer, Ill be giving workouts to try to get feedback from people on what you thought of the workouts Ive run 2 clients (Tasha V. and Scott S.) through this before with fantastic results! Let me know what you think of it, it incorporates Functional Movement, Metabolic training and corrective exercise in one system to get ultimate results! 

Monster Workout 1
Deadmans 10 (compound Deadlift, Power Clean, Front squat)
Squats 15
Inchworms10
Repeat 3 times no rest after 3rd round rest 60-120seconds
Kettle Bell Swing 25
Overhead Reverse Lunges 20
Russian Slams 30
Same rest interval
Box Jumps 20 *Challenge your height*
SLD 15
Turkish Get ups 5 each side

*For beginners only do the first two rotations, if you want to really challenge your body complete the 3rd round!
For more info or booking an appointment email me at Dspencer.premier@gmail.com or call 610-804-0841