7 rounds of 7
Tuesday, December 22, 2009
Just a reminder to check out our holiday schedule. We’ll have class:
9:00 & 10:00am on December 24th.
Closed December 25th
9:00 & 10:00am December 31st
10:00 & 11:00 am January 1st
Warm Up:
halos-30 sec each direction
around body pass- 30 sec each direction
figure 8 to hold-1 min
spinal wave-1 min
x-chop-30 sec each side
h2h swing-1 min
goblet squat-1 min
pumps-15
Skill:
5x
double kb complex
3-5 reps of each movement
swing
hipull
clean and press
squat
paired with
5-8 dead hang/weighted/jumping negative pull-ups
5 - spiderman
Workout:
partner
7 x each person
7 dumbbell cleans
7 box jumps
7 burpees
Holiday Schedule
Monday, December 21, 2009
December 24th 9:00 & 10:00am only
December 25th CLOSED
December 31st 9:00 & 10:00am only
January 1st 10:00 & 11:00am only
Weekend recap!
Monday, December 21, 2009
FRIDAY:
Warm Up:
band walks
little skips
big skips
monster walk
overhead lunge walk
bear crawl
frog hop
inchworm
Skill:
pushpress
2 x 5 for warm up
then
5,5,5,3,3,3
paired with
ring dips-5-8
frogger-5
Workout:
how many rounds in 12 min?
10-swings
10-figure 8 to hold
10-pushups
10-double unders or 50 singles
run a lap
SATURDAY
Warm Up:
ladder drills
medball partner passes
Skill:
25 pullups in as few as rounds as possible
getup situps-25
Workout:
partner
how many rounds in 20 min?
20-swings
15-ball slams
10-quad hops
5-jump squats
Sunday:
Warm Up:
4x
alligator crawl/bear crawl/frog hop
heavy mb carry
run a lap
Workout:
40/20
5x
rest 60 sec between rounds
sprinters lunge
superplank
jump rope
rope snaps
med ball shouldering
Core Grind
Friday, December 18, 2009
Warm Up:
3-4x
kb bear crawl
half dot drill
farmers walk
Workout:
Station A)
12-russian twists w /barbell
10-heavy ball slam
row 250m
rest 1 min repeat
Station B)
10-body saw
20-ring pendulums
24- sprinters lunge on pushup board
rest 1 min
Station C)
8 min
tgu
1 rep per minute
“Mindy!”
Thursday, December 17, 2009
Here’s a great pic of Gerard ice climbing! So cool!
Warm Up:
3x
flowfit
squat
quad squat
leg swoop
mountain climber
springy thingy
pump
deck squat
Skill:
deadlift
warm up with 2x5
then
5x
5 deadlift
10 pumps
Workout:
Mini Cindy “Mindy”
how many rounds in 15 min?
5 pullups
10 pushups
15 squats