Dirty Monday
Tuesday, May 5, 2009
What a way to start your week! A workout with balls and snatches!
Warm Up:
1x
halos- 10
around the body pass - 10
figure 8 to a hold - 10
good mornings - 10
spinal wave - 10
goblet squat - 10
cossack lunge - 10
windmill - 5
1 arm clean and press - 5
Strength:
front squat
2 warm up sets of 5
then
3-3-3-1-1-1
paired with
5 ring dips
Workout:
30-24-20-16-12-8-4-2
ball slams
15-12-10-8-6-4-2-1
dumbell or kettlebell snatch (each arm)
What a weekend!
Monday, May 4, 2009
Friday we brought out all the toys and had a great time with dot drills, rope snaps, and turkish get-ups.
Workout was:
3-5 rounds of each couplet
Couplet A:
10 - deadlifts
10 - box jumps
rest 1 minute between rounds
Couplet B:
dot drills
50 - rope snaps
rest 1 minute between rounds
Couplet C:
3- turkish get-ups
15 - jacknifes
rest 1 minute between rounds
Saturday brought out a big crowd and we had our biggest class ever at 10:00! The workout had heavy med ball cleans and boy did everyone feel this one.
Workout was:
6x - row 250 meters
then
ladder 10-1
push-ups
ring rows
heavy med ball clean
6x - relay run around the building
Row & Run
Friday, May 1, 2009
Yes, the look on Jami’s face says it all! That bell is HEAVY!!! 96.9 lbs to be exact. Jami took the kettlebell challenge and did 8 swings of every size kettlebell we have. She started with the 15 lb. and worked her way up to the 44kg then went back down again. Great job!
We did a strength set of push press paired with dead hang pull-ups
The workout seemed simple enough. Row 250 meters.
Run 1 lap
rest 3 minutes…..yeah….this one is a killer
