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“kill me now”  - pretty please.

Thursday, March 4, 2010

Yesterday we worked our way up to a 1 rep max turkish get up.  I saw some VERY impressive feats of strength.  Well done!

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We tried out a new move on our TRX - the suspended lunge.  Balancing on one foot can be treacherous.


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We tried a new workout called “Kill me now” we learned at our Chip Conrad seminar.  I heard a little whimpering during those push presses.  smile  Aptly named workout, don’t you think? 

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Warm Up:

5x
squat
quad squat
leg swoop
mountain climber
springy thingy
pump
deck squat

Skill:

Turkish get ups
2,2,1,1,1
paired with
suspended lunge - 10 each leg
leg curls - 12

Workout:

“Kill me now”
partner
5x

renegade row - 5
db burpee - 5
db pushpress - 5

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can you tell we like the ropes?

Wednesday, March 3, 2010

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Warm Up:

3x
passthrus - 10
overhead squats - 10
spiderman - 5 (each leg)
jumpropes - 75

Skill:

3x
heavy 2 hand swings or double kb swing- 10
cossack lunge - 20
box jumps - 10

Workout:

partner 30:30
6x

shuttle run
atomic pushup
wall ball
rope snaps

 

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chickens & omelettes - new shoes & leg circuits.

Tuesday, March 2, 2010

Cuz that’s how we roll. 

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Warm Up:

2x
10-halos
10-goblet squats
1-tgu
run a lap

Skill:

3x
leg circuit
ring rows-6-8
k2e-8

Workout:

kb omelette
5x
5-1arm swings
5-hipulls
5-snatches
5-clean and press
5-reverse lunges
5-figure 8 to holds
10-around body pass

 

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Weekend at Recreate!

Monday, March 1, 2010

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Sunday:

Warm Up:

3x
clean/press/windmill-3
oblique jacknife-10
half dot drill

Workout:

40/20
5x

jump rope
mb shouldering
leg curls
bear crawl/frog hop
h2h swing
rest 90 seconds between rounds

Saturday:

Warm Up:

ladder drills
medball partner passes

Skill:

3-4x
5-1 arm overhead kb squat
side bridge-30 seconds

Workout:

Partner
6 laps relay for time
then
how many rounds in 20 mins?
15-mountain climbers -each leg
10-db snatches-each arm
5-burpees

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Kettlebells!

Friday, February 26, 2010

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Warm Up:

3x
row 250m
double kettlebell rack walk
5 heartbeat squats
8 knees to elbows

Workout:

5x
45 seconds each exercise

flip, catch, squat
figure 8 to hold
left arm kb snatch
right arm kb snatch
superplank
jump rope
rest 90 sec

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