Burpee Bonus
Friday, January 29, 2010
It’s not the same as a cupcake bonus, or even a holiday bonus…but it’s close.
Warm Up:
3x
halos-10
goblet squats-10
h2h swings-20
tgu-1
Workout:
Station A:
4x
russian twist-12
heavy figure 8 to hold-10
kb bear crawl
rest 1 min repeat
Station B:
4x
8 heavy mb squat then run to the end of the parking lot and back
body saw-10
ring pendulums-20
rest 1 min repeat
Station 3:
6 min
30 seconds of burpees
30 seconds of plank
row, swing, run
Thursday, January 28, 2010
skill: power snatch, plank row, x-chop
this row, swing, run workout has been ranked top 5 near pukey workouts. not sure if that’s a good thing…..
a much deserved rest after a tough workout!
Warm Up:
band walks
band squats
little skips
big skips
monster walk
lunge walk
bear crawl
frog hop
inch worm
15 wall squats
Skill:
5x
dumbell power snatch - 5 each side
plank row - 5 each side
x chop - 10 each side
Workout:
Partner
5x
row 200m
20 kb swings
run out the back door and in the front
Everybody loves the jump squats!
Wednesday, January 27, 2010
Warm Up:
3x
10 passthrus
10 overhead squats
5 spiderman each side
75 jumpropes
Skill:
3-4x
5 windmill/double windmill (each side)
10 box jumps
12 ring pushups
Workout:
Tabata!
20 seconds of work/10 seconds of rest
6x at each station
Stations:
squat jumps on rings
sit ups
leg swoops
rope snaps
double kb hipull
rest 90 seconds between stations
THE 10 minute workout.
Tuesday, January 26, 2010
Warm Up:
5x
flowfit
squat
quad squat
leg swoop
mountain climber
springy thing
pump
deck squat
Skill:
Front Squat
2 warm up sets of 5
then
5 sets of 5 front squats
paired with
pullups (deadhang, jumping negative, or band)
10 pumps
Workout:
partner
5x
1min row for calories
1 min ball slam
with a running clock
I know you guys worked out….but did you see all the puppies?
Monday, January 25, 2010
You would think it was the dog days of summer, we had so many pups in the gym this weekend! So cute!
REMINDER: Movie night - this Saturday, January 30th @ 7:00pm. Screening: Better Off Dead
Workouts:
SUNDAY:
Warm up:
3x
12-jackknifes
20-side to side jumps
30 sec -ring dip hold
Skill:
row 1-500m row
Workout:
40/20
5x
leg curls
figure 8 to hold
super plank
rope snaps
jump rope
rest 90 seconds between rounds
SATURDAY:
Warm Up:
ladder drills
medball around the building
Skill
3x
side bridge - 30 sec each side
getup situp-5 each side
Workout:
partner
row 1500m
then
10-1 ladder
ring row
kb swings
pushups
heavy mb cleans
FRIDAY:
Warm Up:
3-4x
crosswalk carry
half dot
20-h2h swings
10-x-chops
Skill:
barbell pushpress
2 warm up sets of 5
then sets of
3,3,3,1,1,
paired w/plank rows - 5 each side
Workout:
how many rounds in 12 or 15 mins?
10-swings
10-figure 8 to hold
10-pushups
10-d/u or 50 singles
run a lap or 10 jump squats