Slow and Sweaty
Friday, October 30, 2009
Yesterday’s workout was a core grind format. We got in a lot of work, going slow and steady!
Warm Up:
3-4x
walking swing
heavy medball carry
row 250m
Workout:
Station 1)
3-4 rounds
12-russian twists
10 - cross chops
kettlebell bearcrawl
Station 2)
3-4 rounds
atomic pushups - 10
powerwheel rollouts - 10
boxjumps - 15
Station 3)
6 minutes slow turkish get ups
Was that Helen?
Thursday, October 29, 2009
Yes, yes it was. We saw some amazing improvements and lots of people able to do it prescribed for the first time! Great Job!!
Warm Up:
3x
10 halos
10 around the body passes
10 goblet squats
Skill:
5,5,5,3,3,3
heavy medball clean and press
ring dips - 6
pumps - 10
Workout:
HELEN
3x
run 2 laps
21 swings (f)16k; (m)24k
12 pullups or ringrows
40 seconds of work
Wednesday, October 28, 2009
Warm Up:
3x
passthrus - 10
overhead squat - 10
spiderman - 5 each side
jumprope - 75
Skill:
3-4x
deck squats - 5-8
windmill - 5 each side
cossack lunge - 10 each side
Workout:
5x
40 seconds of work/20 seconds of rest
ring plank hold
figure 8 to a hold
quad squat
double kb snatch or hipull
hurdle jumps
Leg Circuits are Back!!!
Tuesday, October 27, 2009
WarmUp:
5x
squat
quad squat
leg swoop
mountain climber
springy thingy
pump
spinal rock/deck squat
Skill:
3x
leg circuit
kipping pull ups (5-10)
get up sit up (5 each side)
Workout:
How many rounds in 15 min?
1 arm kb swing - 5
1 arm kb snatch - 5
burpees - 5
Saturday Fun!
Monday, October 26, 2009
Warm Up:
ladder drills
medball around the block
Skill:
3x
turkish get up - 3 each side
pullups
Workout:
Partner Workout
6x-row 250m
100 box jumps
100 wall ball
100 situps
100 swings
100 ring pushups
6x-relay run