Untimed Core Grind
Friday, February 27, 2009
Yesterday's workout was un-timed, to encourage people to move through the stations consistently and focus on good form. Everyone worked really hard. Nice job!
Warm Up:
band walks
band squat
monster walk
lunge walk
little skip
big skip
crab walk
alligator walk
frog hop
inch worm
Skill:
2 warm up sets of 5 -1 arm kb push press
then
5 x5
1 arm kb push press
paired with
5x5
plank rows
Workout:
3-4 rounds
run a lap
5 sandbag get ups each side
10 weighted sit ups
15 jack knifes
1 heavy med ball carry
Power endurance
Thursday, February 26, 2009
Warm Up:
3 rounds
10 pass thrus
10 overhead squats
Workout:
row 1000m
50 pushups
25 mountain climbers (each leg)
25 - 2 hand swings
leg circuit
50 sit ups
25 mountain climbers (each leg)
25 - 2 hand swings
leg circuit
50 russian twist (each side)
25 pull ups
25 - 2 hand swings
leg circuit
100 jumpropes
Cardio Intervals
Wednesday, February 25, 2009
We did a tough cardiovascular interval workout yesterday. It really got the heart pumping! We had some great match ups on the sprints and everyone worked really hard! Nice job!
Our special guest! Nice job, Graham!
Warm Up:
3 rounds
goblet squat - 10
hand 2 hand swing -20
figure 8 - 10 each direction
Skill:
3-4 rounds
turkish get up - 3 each side
power wheel rollout - 10
ring dips 5-8
Workout:
4 rounds
30 second on/30 seconds off
Stations:
sprint
jumping pull ups
burpees
row
bear crawl
Partner time
Tuesday, February 24, 2009
Monday we worked on kettlebell swings and cleans for skill and then partnered up for the workout.
Workout was:
1000 meter row
50 ring rows
100 double cleans
100 med ball sit up passes
50 knees to elbows
6x walking swings
Record Breaking Day!
Monday, February 23, 2009
Saturday we did a max pull ups and max push ups test! There were so many PR's! People were breaking personal records all morning! Great Job!
Warm Up:
ladder drills
medball around the building
Skill:
max pull ups
rest 90 seconds
max push ups
Workout:
4 rounds
1 min at each station with a running clock
rest 3 minutes between rounds
Stations:
dumbell thrusters
kettlebell swings
box jumps
ball slams