recreate | fitness

I love this workout!

Friday, July 31, 2009

Warm Up:
band walks
band squats
monster walk
lunge walk
bear crawl
frog hop
inch worm
wall squats - 15

Skill:
2 warm up sets of 5 push press
then
5 push press
8 ring rows
5 spiderman on each side

Workout:
Ball Slams: DB Snatch
30 15
24 12
20 10
16 8
12 6
8 4
4 2
2 1

Flip, Catch, Squat

Thursday, July 30, 2009

Yesterday’s workout was one of those that looks pretty simple on the board, but by the time you finish you realize things are not always what they seem to be.

Warm Up:
20 minutes - cycle through
half dot drills
alligator crawl
crosswalk carry
row 250m

Workout:
5 rounds
45 seconds of each exercise
rest 90 seconds between rounds

flip, catch, squat,
kb snatch left
kb snatch right
figure 8 to hold
superplank
jumprope (double unders if you can!)

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Looking for ways to keep cool?

Wednesday, July 29, 2009

With the weather outside this hot, the last thing I want to do is cook! Here’s a great link to the NY Times with 101 combinations to make a great salad. No oven required! 101 salads

I know we keep saying it, but please be sure you are drinking lots of water on these hot days. We’re keeping the gym nice and cool, so come on in and get away from the heat!

Warm Up:
3 x
10 goblet squat
5 windmill each side
5 spiderman each side

Skill:
deadhang pull ups/jumping negative (5m/3f)
plank row - 6 each side
weighted situps - 12

Workout:
Partner
30 seconds on/ 30 seconds off
6 x at each station
90 seconds rest between stations

Stations:
atomic push up
jumping pull up
wall ball
row

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Here at the gym, we keep hearing sighs of relief as people walk in the doors, escaping the heat into the comfortably cool AC. All week the workouts will be indoors! It is cooler in here than it is out there!

Warm Up:
2 rounds
10 halos
10 goblet squats
10 pumps

Skill:

Station A)
3 rounds
leg circuit
20 pendulum swings

Station B)
4-5 rounds
10 double kb cleans
10 power wheel roll outs

Workout:
Partner
5 rounds each
5 burpees
10 kb snatch (5 each arm)
15 mountain climbers each leg
20 kb swings

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It’s gonna be a scorcher!!!

Monday, July 27, 2009

It’s hot out there! But never fear, we are planning for the heat! All the workouts this week will be INDOORS with the AC cranking! No running outside, no garage door open. You don’t have to escape to the movies to stay cool, we’ll keep you going in the heat. Be sure to drink lots of water!