Thanks for a great 2009!
Thursday, December 31, 2009
Millie says “Have a safe and Happy New Year!!!”
Mike Jung says “Arghhhhhhhhh!!!!” as he lifts over 2x his body weight!
Devon says “It’s so good to be back!”
and Susan says “Working out is better with my sister!”
Warm Up:
5x
squat
quad squat
leg swoop
mountain climber
springy thingy
pump
deck squat
Skill:
2 warm up sets of 5 deadlifts
then
5 sets of 3 deadlifts
paired with
10 x-chops
5 froggers
Workout:
Station A:
30/30 row x 7-increase meters each round
Station B:
2-3x
12-jackknife
20-ring pendulums
20-sprinters start-each leg
A day of surprises…
Wednesday, December 30, 2009
What a wonderful day! We got to see our friend little Erin AND had a snow day! It doesn’t get much better than that!
Warm Up:
3x
10 passthrus
10 overhead squats
5 spiderman
75 jumprope
Skill:
3-4x
3 turkish get ups each side
8 knees to elbows
20 cossack lunge
Workout:
Partner 30/30
6x at each station
Stations:
medball shouldering
sprint
rope snaps
double kb clean and press
Burning off the Sweets!
Tuesday, December 29, 2009
Warm Up:
halos-30 sec each direction
around body pass-30 sec each direction
figure 8 to hold-1min
x-chop-30 sec each side
spinal wave- 1min
goblet squat- 1min
windmills-5 each side
Skill:
4-5x
kb clean and squat ladder-(1-5)
ring rows-8
side to side jumps-20
Workout:
how many rounds in 15 min?
5- 1 arm swings-each side
5-1 arm snatches-each side
5-burpees
What a Weekend!
Monday, December 28, 2009
We had a great turn out for our Christmas Eve Workout!
Saturday was Durkin’s birthday. She celebrated with a birthday lap, and 25 burpees!
Sunday
Warm Up:
3-4x
half dot drill
suitcase carry
leg curls -12
Workout:
5x
40/20
rest 60 seconds between rounds
sprinters start-left
sprinters start-right
h2h swing
heavy jump rope
figure 8 to hold
Saturday:
Warm Up:
ladder drills
medball around the building
Skill:
3x
max set of pullups
12-heavy kb swings
Workout:
1 min at each station with running clock
3 min between rounds
Stations:
db push press
burpees
row for cal
box jumps
Thursday
Warm Up:
3x
halos-10
goblet squats-10
windmills-5
Skill:
3x
tgu-3
k2e-8
x-chop-10
Workout:
partner
row 1500m
100 -ball slams
100 - swings
8 - mini leg circuits
100 - ring rows
100 - pushups
Tabata Tuesday!
Wednesday, December 23, 2009
Warm Up:
3x
pass thrus-10
overhead squat-10
frogger-5
jump rope-75
Skill:
3-4x
1-arm kb snatch-10
leg curls - 12
cossack lunge-20
Workout:
tabata (20 seconds on 10 seconds off)
6x at each station
rest 90 seconds between rounds
body saw
jpu
hipull/ or shuttle run
row
leg swoop