Play with something heavy
Wednesday, June 17, 2009
Tuesday we pulled out a 40/20 and it was a tough one. 5 rounds of pure cardiovascular excitement.
warm-up
3 rounds
10 - pass thrus
10 - overhead squats
100 - jump ropes
skill
3-4 rounds
pull-ups or muscle -up practice
10 - power wheel roll outs
row 250 meters
workout
40 seconds on/ 20 seconds off
shuttle run
jackknife
jumping pull-ups
bear crawl/frog hop/alligator crawl
heavy med ball carry
rest 60 seconds between rounds
5 rounds to rockin’ shoulders!
Tuesday, June 16, 2009
Warm Up:
30 seconds of each
halos
around the body pass
around the body pass -low
figure 8 to a hold
cossack lunge
goblet squat
hand 2 hand swings
Skill:
5 rounds
kb complex
5 reps per arm
swing
snatch
clean
squat
push press
advanced: double kb (3 reps)
ring dips - 5
advanced: weighted ring dips or L sit ring dips
pumps - 10
Workout:
Partner
5 rounds each
dumbell swings - 5
renegade rows - 5
thrusters -5
dumbell burpees - 5
Fierce!
Monday, June 15, 2009
Friday was our deadlift 1 rep max. A big shout out to Kara for pulling 265!!! Damn girl!!!
Warm Up:
Ladder Drills
Medball around the building
Skill:
5 windmills
5 get up sit ups
5 one arm overhead squat
Workout:
Partner
10 - half dot drills
100 - kb swings
50 - burpees
4x run relay
50 - pull ups
100 medball cleans
10x medball toss and run
K.I.S.S.
Friday, June 12, 2009
Keep it simple, sweetheart! Yesterday, we did just that. But, oh, what a workout!
Megan looking strong with her push press.
Jami’s gettting real real serious for her row!
And they’re off!
Warm Up:
band walks
monster walk
little skip
big skip
bear crawl
frog hop
inch work
Skill:
5 rounds
1 arm kettlebell pushpress - 5 each side
ring rows 6-8
x-chop to halo - 10
Workout:
4 rounds
row 250m
run around the building
rest 3 min
Climb, twist, and more!
Thursday, June 11, 2009
Orion wowed the class with an L-sit rope climb! Nice job!
Warm Up:
1 min of each
halos (30 sec each direction)
around the body (30 sec each direction)
figure 8 to a hold
good mornings
spinal wave
1 arm swing (30 sec each arm)
goblet squat (30 sec)
5 windmills each side
Workout:
4-5 rounds each station
Station 1:
10 kb front squats
sprint down and back
10 kb swings
sprint down and back
rest 90 sec
Station 2:
tgu - 1 each side
barbell twist - 12
rest 1 min
Station 3:
rope climb or jungle survival climb
wall ball - 15
plank - 1 min
rest 1 min