Our kind of workout!
Wednesday, March 10, 2010
Yesterday we had a great turn out for a tough but super fun recreate style workout.
A little bit of everything!
“Yeah, I can leg swoop. What now?”
Strong overhead!
add a windmill and it’s yoga on a stick!
Warm Up:
3x
passthrus - 10
overhead squat - 10
spiderman - 5 each side
jumprope - 75
Skill:
3x
dumbell power snatch with windmill - 3 each side
box jumps - 8
cossack lunge - 10 each side
Workout:
5x
40 seconds of work/20 seconds of rest
mb shouldering
leg curls
jpu
rope snaps
leg swoops
um…yeah…you might be feeling this one!
Tuesday, March 9, 2010
with 4 leg circuits and swinging mindy, you can pretty much bet on that one.
Warm Up:
band walks
band squats
monster walk
little skip
big skip
sun salutation/cossack lunge
bear crawl
frog hop
inch worm
Skill:
4x
leg circuit
knees to elbows - 8
get up sit up - 5 each side
Workout:
How many rounds in 15 min?
pullups/ring rows - 5
pushups - 10
kb swings - 15
fun in the sun!
Monday, March 8, 2010
We’re having such a great run of weather, so we took advantage and got outside as much as possible this weekend!
We did a 2 lap run for time! We’ll see this one again so hopefully everyone can improve their pace
even Sid got in a little run!
The heavy partner med ball ladder workout is one of the hardest workouts we do.
weekend workout
Friday
2x - 2 lap run for time rest 4 minutes between rounds
Saturday
row 1500 meters or run 8x relay style
then
partner ladder 10-1
quad squat
ring row
kettlebell swings
heavy med ball cleans
Sunday
40/20
5x
shuttle run
jump rope
alternating jacknife
ball slams
burpees
Dr. Tabata
Friday, March 5, 2010
Warm Up:
4x
run a lap
half dot drill
kb bearcrawl
Workout:
Station A:
3-4x
deadlift - 10
row 250m
30 second ring hold
rest 90 seconds
Station B:
4-5x
oblique jacknife - 10
body saw - 10
sprinters lunge - 12
Bonus:
Tabata Squats
8x
20 seconds of work/10 seconds of rest
“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