Row, Swing, Run
Tuesday, June 30, 2009
Warm Up:
60 seconds of everything
halos - (30 seconds each direction)
around the body pass (30 seconds each directions)
figure 8 to hold
good morning
spinal wave
goblet squat
cossack lunge
hand to hand swings
Skill:
1+1, 2+2, 3+3, 4+4
double kettlebell clean and front squat
ring rows - 8
spiderman - 5 each side
Workout:
5 rounds
partner
row 200m
20 kb swings
run out the back door come in the front
Pre-party extravaganza
Monday, June 29, 2009
Thanks to everyone that came to our client party. Hope you enjoyed it!
We had a little pre celebration workout before the party. Everyone got the chance to work off some calories before the festivities began.
Warm-up:
ladder drills
med ball partner passes
Skill:
run 2 laps
complete 25 pull-ups in as few sets as possible
Workout:
4 rounds
1 minute at each station with a running clock
db thrusters
ball slam
swings
row
box jump
Swingin’ Cindy
Friday, June 26, 2009
Warm Up:
band walks
band squats
monster walk
lunge walk
bear crawl
frog hop
inch worm
Skill:
5 rounds
8 double kb pushpress
30 second ring hold
kb crosswalk carry
Workout:
How many rounds in 15 minutes?
5 pull ups or ring rows
10 push ups
15 kb swings
Kickin’ Core Grind
Thursday, June 25, 2009
Yesterday’s workout was packed full of great exercises that focus on the core and legs.
Warm Up:
2x
halos - 10
around the body - 10
goblet squat - 10
pumps - 10
Workout:
Station A)
4 rounds
deadlift - 10
row 250m
Station B)
4 rounds
leg circuit
russian twist with barbell - 12
Station C)
4 rounds
ring pushups - 10
ring pendulum - 20
leg curls - 12
30 seconds of work
Wednesday, June 24, 2009
Warm Up:
3x
passthrus - 10
overhead squat - 10
spiderman - 5 each side
jump rope - 75
Skill:
ring dips - 6
renegade rows - 5
get up sit up - 5 each side
Workout:
Partner
30:30
6x at each station
shuttle run
mountain climbers
wall ball
rope snaps
rest 6o seconds between stations