Partner Up!
Monday, January 26, 2009
Saturday was another great partner workout! Thanks to everyone who came to class!
Warm Up:
Ladder Drills
Medball partner passes
Skill:
Pull ups
Pistol Squats
Partner Workout:
row 1000m
100 ring rows
100 box jumps
walking swings - 8 trips
100 medball sit up passes
run around the building - 2 trips
Just hanging around
Sunday, January 25, 2009
Ben found a use for the new beam above the pull-up bars
Kim perfects her pole vaulter
Tim and Caroline try their first rope climbs!
Everyone loves beam ball!
Erin doing double unders with a smile!
Friday we did a strength circuit of dumbbell squat cleans paired with get-up sit-ups. Workout was a play day and everyone got a chance to work on things they wanted to practice.
Workout was:
practice
double unders
backwards jump rope
pull-ups
rope climbs
pole vaulters
beam ball
anything you can dream up!
One kettlebell
Friday, January 23, 2009
Great job with the push press today Erin!
Lindsay has really improved her form on the push press since we started this new cycle. Nice work!
For warm-up we worked on the 1 arm overhead squat. It's much more difficult lift than it looks. Nice squat Aaron!
Skill was:
5 sets of
5 - push presses
10 - cross chop to halo
Workout was:
how many rounds in 15 minutes
5 - one arm kb swings (each arm)
5 - one arm kb snatch or high-pull
10 - push-ups
Core Grind
Thursday, January 22, 2009
Warming Up...
Station 1) Deadlift with 250m Row
Station 2) Wall Ball with Knees to Elbows
Station 3) Power Wheel Crawl with Leg Curls
Warm Up:
Halos - 10
Around the Body - 10
Goblet Squat - 10
h2h swing - 10
Workout:
4-5 rounds at each station
Station 1
Deadlift - 12
Row 250m
rest 1 min & repeat
Station 2
Wall Ball - 10
Knees to Elbows
rest 1 min & repeat
Station 3
Power Wheel Crawl
Power Wheel Leg Curls
rest 1 min & repeat
20 seconds of work
Wednesday, January 21, 2009
For skill:
3-4 rounds
5 - dead hang, weighted or jumping negative pull-ups
5 - ring dips
5 - kettlebell hi-pull or snatch
Workout was:
tabata style
6 rounds
20 seconds on/10 seconds off
jumping pull-up
bear crawl or frog hop
battling rope
kb sdhp