cleaning up
Tuesday, September 30, 2008
Monday we did a strength circuit of heavy med ball cleans paired with ring rows and spidermans. Great job to Tiff and Katie for cleaning the 80 lb ball!
workout was:
run a lap
then
30-20-10
med ball cleans
kettlebell swings
push-ups
finish with a lap
Fight Gone Bad and the Aftermath
Sunday, September 28, 2008
Here is a video of Fight Gone Bad from Saturdays workout. Great job to everyone that participated. Congrats to John F and Katie with the highest scores of the day!
Workout was:
Fight Gone Bad
1 minute at each station with a running clock
3 rounds
wall ball
sumo deadlift high pull
box jump
push press
row for calories
rest 1 minute between rounds
The ladies prepping for a little after party dancing. Hope you all behaved yourselves!
After a workout like Fight Gone Bad there's nothing better than a party! You all deserved to let your hair down and enjoy a night out! Thanks to everyone that came to our second bi-annual client appreciation party. It's nice to see everyone all cleaned up and in their grown up clothes!
Celebrating victory
Sunday, September 28, 2008
Friday workout was a 45/15 and we started with few sets of pull-ups and ring push-ups. Celebrating Oregon States victory over USC the trifecta all wore their Beaver t-shirts and were kind enough to bring one for Nathan too!
Stay tuned for Fight Gone Bad and the client appreciation party highlights!
Workout was:
45 seconds of work/ 15 seconds of rest
renegade row
jump rope
shuttle run
heavy med ball carry
battling rope
30,24,20,16,12,8,4,2
Friday, September 26, 2008
Thursday we did deadlifts for strength and then did a dumbbell slamball workout. Hope to see you all for Fight Gone Bad tomorrow and remember,........ it's just a workout.
P.S. Client Appreciation party tomorrow night!
Workout was:
30,24,20,16,12,8,4,2
ball slam
dumbbell snatch
2 kettlebells are better than one
Thursday, September 25, 2008
Today in group we warmed up with rowing and turkish get-ups and then did 3 sets of two different exercises.
Warm-up
3 turkish get-ups
row 250 meters
WOD
complete 3-5 rounds of each set
Set A
10 - Mr Spectacular
15 - double kettlebell swings
rest 1 minute
Set B
10 - power wheel rollout
broad jump
rest 1 minute
Set C
10 - double kettlebell thrusters
10 - ring rows
rest 1 minute