100 per team
Sunday, April 19, 2009
Saturday means one thing: a partner workout! This one was real fun and the theme of the day was 100!
Workout was:
6x - relay run
100 - ring push-up
100 - ring rows
100 - ball slams
100 - wall balls
100 - med ball sit-up passes
6x - broad jump
Push Press and Pairings
Friday, April 17, 2009
Yesterday we did push press for out strength portion. Then broke off into groups to work on some excellent core and mobility pairings.
Warm Up:
band walks
monster walk/lunge walk
little skip
big skip
bear crawl
frog hop/crab crawl
inch worm
Strength:
2 warm up sets of 5
push press
then 5 sets of 5
push press
paired with dead hang pull ups
Workout:
3 -4 rounds at each station
Station 1:
sand bag half moon - 12
turkish get up - 3 each side
rest 1 min
Station 2:
power wheel roll out - 10
bear crawl
rest 1 min
Cardio Endurance
Thursday, April 16, 2009
I think it's fair to say that most of us are at least a little competitive, so it's easy to start racing the clock or the person next to us, which can lead to shortened range of motion or loss of form. For yesterday's workout we turned off the clock to encourage increased focus on form and full range of motion to ensure we get the most out of each movement. It's a different mindset, but the gains are well worth it. Great job, everyone!
Warm Up:
3 x
goblet squats - 10
windmills - 5 each side
pushups - 10
row 250m
Workout:
5 rounds
25 kettlebell swings (m: 20k-24k, f: 12k-16k)
20 ball slams (m: 20lbs, f: 16lbs)
15 med ball cleans (m: 20lbs, f: 16lbs)
10 box jumps
5 knees to elbows
run 1 lap
oops….
Wednesday, April 15, 2009
Yesterday was a great tabata style workout. Unfortunately, we forgot to charge the battery for the camera - so we only got these few pictures of Jasmine and Simon. Lookin' good, you two!
Warm Up:
halos - 10
around the body pass - 10
goblet squat - 10
pumps - 10
Skill:
double kettlebell snatch/ single kettlebell snatch/hi -pull - 5
1 leg deadlift - 5 each leg
knees to elbows - 10
Workout:
20 seconds of work: 10 seconds of rest
6 rounds at each station
rest 90 seconds before moving to next station
Stations:
jingle jangle
jumping pull ups
push ups
row
mountain climbers
Dumbbell Fran
Tuesday, April 14, 2009
Our good friend Nacho libre paid us a visit before class today. He dazzled us all with his kettlebell prowess. I wonder where the spandex tights were though???
Monday brought us a surprise visit from Fran! This is a short one, but considered one of the toughest benchmark workouts that we do. Front squats were on the menu before we tackled the workout. We saw some huge improvement from the last time we did this workout. Great job!
Skill:
5 rounds
5 - front squats
12 - cross chop to halo
5 spiderman
workout was:
"dumbbell Fran"
21-15-9
dumbbell or kettlebell thruster
pull-ups