Kettlebells!
Friday, February 26, 2010
Warm Up:
3x
row 250m
double kettlebell rack walk
5 heartbeat squats
8 knees to elbows
Workout:
5x
45 seconds each exercise
flip, catch, squat
figure 8 to hold
left arm kb snatch
right arm kb snatch
superplank
jump rope
rest 90 sec
Strong TGU!
Thursday, February 25, 2010
We are working toward a 1 rep max effort turkish get up! It’s been awesome to see people pushing their limits and comfort zone with some heavy weight overhead! Nice job!
Anyone else feeling all those burpees from the workout?
Warm Up:
band walk
band squat
little skip
big skip
sun salutation/cossack lunge
bear crawl
frog hop
inchworm
15 wall squats
Skill:
Turkish Get ups
3, 2, 2 1, 1, 1
paired with a set of
kipping pull ups
Workout:
Partner
How many rounds in 20 minutes?
7 swings
7 ball slams
7 burpees
Super Fun 40/20!
Wednesday, February 24, 2010
Warm Up:
3x
10 passthrus
10 overhead squats
5 spiderman each side
75 jumprope
Skill:
4x
heavy kb swings - 10
box jumps - 10
cossack lunge - 5 each side
Workout:
5x
40 seconds of work/20 seconds of rest
ring rows
ring mountain climbers
jpu
double kb clean and press
leg swoop
rest 90 seconds between rounds
1 Rep Max Front Squat!
Tuesday, February 23, 2010
So many personal records yesterday! Well done! Sorry there aren’t more photos. It was a busy day!
Warm Up:
5x
squat
quad squat
leg swoop
mountain climber
springy thingy
hindu pushup
deck squat
Skill:
Front Squat
10, 5, 3, 2, 2, 1, 1, 1
paired with
5 froggers
Workout:
How many rounds in 15 min?
10 swings
10 figure 8 to hold
10 pushups
10 double unders or 50 singles
run a lap
Keep that sunshine comin’!
Monday, February 22, 2010
Sunday:
Warm Up:
ring pendulums-20
mb throw and run
bear crawl/alligator crawl
Workout:
40/20
5 rounds
jump rope
leg curls
mountain climbers
sumo h2h
rope snaps
rest 90 seconds
Saturday:
Warm Up:
halos-30 sec
around body pass-30
figure 8-1min
h2h swing-1 min
heartbeat squat-10
pumps-10
paint the ceiling pushup-3 each side
mb around the block
Skill:
ring dips-5-8
leg swoops-10 each side
Workout:
partner
8-relay run
100-ring row
8-mini leg circuits
100-mb shoulder
8-200m row