Pre-Turkey Workout
Friday, November 27, 2009
Warm Up:
ladder drills
medball partner passes
Skill:
3-4x
12 heavy swings
5 leg swoops
30 second ring hold
Workout:
partner
how many rounds in 20 minutes?
15 mountain climbers (each leg)
10 db snatches (each arm)
5 burpees
HAPPY THANKSGIVING!!!!
Thursday, November 26, 2009
Just a reminder - we have class at 9:00 & 10:00am ONLY tomorrow!
Lot’s of PR’s in HELEN yesterday! Nice work!
Warm up:
5x
flowfit
squat
quad squat
leg swoop
mountain climbers
springy thingy
pump
spinal rock/deck squat
Skill:
Station A)
6x
30/30
row
Station B)
8 min slow TGU
Workout:
3x
run 2 laps
21 swings
12 pull ups
Work it out!
Wednesday, November 25, 2009
After 5 leg circuits on Monday, hopefully you all felt a little better when you completed yesterday’s workout!
Warm Up:
3x
10 passthrus
10 overhead squats
5 spiderman each leg
75 jump ropes
Skill:
3-4x
10 cossack lunge
10 cross chops
8 knees to elbows
Workout:
partner
30 seconds on/ 30 seconds off
6x at each station
Stations:
atomic pushups
sprints
rope snaps
double kb clean and press
You want me to WHAT??!!!
Tuesday, November 24, 2009
5 leg circuits. In the WOD! Oh. Yeah.
But first…..
We warmed up with 3 rounds of 10 halos, 10 around the body passes, 10 goblet squats, 10 pumps.
Then we worked on our kettlebell snatch. 10 each side, paired with kipping or band pull ups and 20 side to side jumps.
The workout was something to remember. In fact, you might be remembering it when you get up from this chair.
5 rounds
leg circuit
20 swings
20 sit ups
Weekend at Recreate
Monday, November 23, 2009
Saturday:
Warm Up:
halos-30 sec each direction
around body pass-30 sec each direction
around ankles pass-30 sec each direction
spinal wave-1min
h2h swing-1min
squat and half-5
cossack lunge-20
quad squat-10
Skill:
3x
tgu (3 each side)
ring rows (8-10)
Workout:
partner
how many rounds in 20 mins?
20-slams
15-swings
10-quad squats/hops
5-squat jumps
Sunday:
Warm Up:
3x
half dot drill
double kb rack walk carry
frogger-10
side bridge-30 sec hold each side
Workout:
40 seconds work/20 seconds of rest
rest 1 min between rounds
hip press/leg curl (rings)
box jumps
alligator crawl/bear crawl/frog hop
superplank
jump rope
med ball shouldering