You are SO fast!
Tuesday, March 31, 2009
Looking back over all the blurry pictures from yesterday's workout, I realized...you all are so fast! I couldn't catch a good picture...except these two of Erin and Ryan preparing to do their thrusters. I'll have to get quicker with the camera! Nice job to everyone!
Warm Up:
2x
halos - 5
around the body pass - 5
figure 8 to a hold - 5
good morning - 5
spinal wave - 5
goblet squat - 5
clean and press - 5
pushups - 10
Strength:
2 warm up sets of 5
then
5x
barbell thrusters - 5
dead hang or jumping negative pull ups - 5
Workout:
How many rounds in 15 min?
medball clean - 7
burpees - 7
run a lap
Friday and Saturday
Monday, March 30, 2009
Friday's workout was short, but oh so painful! Surprising wasn't it?
FRIDAY:
Warm up:
2 x through
medball complex
pushups - 15
Skill:
hang power clean
2 warm up sets of 10
then
5 sets of
5 cleans
8 knees to elbows
10 x-chop to halo
Workout:
3x
partner workout
row 25om
double kb rack hold
Saturday's workout was a super fun partner ladder!
SATURDAY:
Warm Up:
ladder drills
medball partner passes
Skill:
get up sit ups - 5
pistol squats - 5
pull ups - 8-12
Workout:
Partner
row 1000m
then ladder of 10-1
wall ball
ball slam
box jumps
ring rows
then
8x heavy medball carry
Endurance Conditioning
Friday, March 27, 2009
Yesterday the workout was a longer cardio endurance workout. It was a doozy!
Warm Up:
3 rounds
around the body pass - 10
halos - 10
goblet squat - 10
jump rope - 100
row 20 calories
Workout:
4-5 rounds
burpees - 10
dumbell snatch - 15 each arm
ball slams - 20
kb swigs - 25
bear crawl
run a lap
Strong and Steady
Thursday, March 26, 2009
Yesterday's workout consisted of 3 stations. The focus was core strength and working steadily for the entire class time. Everyone did a really great job!
Station 1:
6 rounds
pull ups (3-5)
ring dips (5-8)
weighted sit ups (12)
Kim doing pull ups on the beam!
Katie looking strong on the ring dips!
John B. smiling through the weighted sit ups.
Station 2:
3-4 rounds
deadlift (10)
box jumps (10)
Chad with a great deadlift!
Erin and Trevor on the box jump.
Station 3:
3-4 rounds
turkish get up - (3 each side)
power wheel roll out (10)
Joanne doing the turkish get up.
Joe Fury with the power wheel.
Tabata Intervals
Wednesday, March 25, 2009
Tuesday was a Tabata interval day. A very challenging workout! Great job to everyone!
Warm Up:
wall squat - 10
figure 8 to a hold - 20
jump rope - 75
Skill:
swing/hi-pull/snatch combo - 5 each side
1-leg deadlift - 5 each side
double kb overhead walk
Workout:
20 seconds of work:10 seconds of rest
6 rounds at each station
Stations:
jingle jangle
jumping pull ups
rope snaps
row
pushups