“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!
We tried out a new move on our TRX - the suspended lunge. Balancing on one foot can be treacherous.
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. 
Aptly named workout, don’t you think?
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
can you tell we like the ropes?
Wednesday, March 3, 2010
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
chickens & omelettes - new shoes & leg circuits.
Tuesday, March 2, 2010
Cuz that’s how we roll.
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
Weekend at Recreate!
Monday, March 1, 2010
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
Kettlebells!
Friday, February 26, 2010
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