Super Fun 40/20!
Wednesday, February 24, 2010
Warm Up:
3x
10 passthrus
10 overhead squats
5 spiderman each side
75 jumprope
Skill:
4x
heavy kb swings - 10
box jumps - 10
cossack lunge - 5 each side
Workout:
5x
40 seconds of work/20 seconds of rest
ring rows
ring mountain climbers
jpu
double kb clean and press
leg swoop
rest 90 seconds between rounds
1 Rep Max Front Squat!
Tuesday, February 23, 2010
So many personal records yesterday! Well done! Sorry there aren’t more photos. It was a busy day!
Warm Up:
5x
squat
quad squat
leg swoop
mountain climber
springy thingy
hindu pushup
deck squat
Skill:
Front Squat
10, 5, 3, 2, 2, 1, 1, 1
paired with
5 froggers
Workout:
How many rounds in 15 min?
10 swings
10 figure 8 to hold
10 pushups
10 double unders or 50 singles
run a lap
Keep that sunshine comin’!
Monday, February 22, 2010
Sunday:
Warm Up:
ring pendulums-20
mb throw and run
bear crawl/alligator crawl
Workout:
40/20
5 rounds
jump rope
leg curls
mountain climbers
sumo h2h
rope snaps
rest 90 seconds
Saturday:
Warm Up:
halos-30 sec
around body pass-30
figure 8-1min
h2h swing-1 min
heartbeat squat-10
pumps-10
paint the ceiling pushup-3 each side
mb around the block
Skill:
ring dips-5-8
leg swoops-10 each side
Workout:
partner
8-relay run
100-ring row
8-mini leg circuits
100-mb shoulder
8-200m row
A whole lot of work!
Friday, February 19, 2010
Warm Up:
4x
crosswalk carry
kb bear crawl
10 cross chops each side
Station 1)
3-4x
10 deadlifts
row 250m
30 second side plank each side
rest 1 min
Station2)
4-5x
heavy medball squat and carry
sprint to end of the parking lot
12 oblique jacknifes
Station 3)
5 minute kb snatch test
Lucky 7’s!
Thursday, February 18, 2010
We started a new strength cycle of turkish get ups!
Warm Up:
3x
halos - 10
goblet squat - 10
windmill - 5
Skill:
4x
turkish get ups - 3 each side for strength
plank rows - 5 each side
hip stretch pushup - 3 each side
Workout:
partner
LUCKY 7’s!
7 rounds
7 db squat clean
7 box jumps
7 burpees