Memorial Day Schedule
Monday, May 18, 2009
Next Monday, May 25th we will have a holiday schedule for Memorial Day.
We will have class at 9:00am and 10:00am
Feelin’ the Heat?
Monday, May 18, 2009
What a gorgeous weekend! Be sure you are drinking plenty of water. It’s important to stay well hydrated, especially as the weather warms up.
Saturday
Warm Up:
ladder drills
medball partner passes
Skill:
pull ups
1 arm overhead kettlebell squat
Workout:
4 rounds
1 min at each station with a running clock
rest 3 min between rounds
Stations:
dumbbell thrusters
ball slams
box jumps
row for calories
Lucky 7’s!
Friday, May 15, 2009
We finished up our push press cycle yesterday with some fantastic new PR’s!
Then the Lucky 7’s workout!
How many rounds in 15 minutes?
7 medball cleans
7 burpees
run a lap
Warm up:
pass thrus - 10
overhead squats - 10
windmmills - 5
Strength:
push press
10-5-3-2-1-1-1-
paired with x-chop to halo
Workout:
How many rounds in 15 min?
7 mb cleans
7 burpees
run a lap
Snatch Test!
Thursday, May 14, 2009
Yesterday’s workout was a core grind format with a 71/2 minute kettlebell snatch test to top it all off. Nice work!
Warm Up:
halos - 10
goblet squats - 10
cossack lunge - 10
pumps - 10
Workout:
Station 1)
4-5 rounds
20 - 2 hand kettlebell swings
row 250m
rest 1 min
Station 2)
4-5 rounds
1 turkish get up
10 knees to elbows
heavy medball carry
rest 1 min
Station 3)
71/2 min kettlebell snatch test
All in a day’s work at Recreate Fitness….
Wednesday, May 13, 2009
Run!
Jump!
Play Ball!
Pet the dog!
Warm up:
pass thrus - 10
overhead squats - 10
jump rope - 75
row 250m
Skill:
kipping pull ups/pole vaulters/muscle ups
kettlebell snatch/double kettlebell snatch
Workout:
Partner Up
30 second on/30 seconds off
6 rounds at each station
Stations:
run
atomic pushup
wall ball
side to side jumps