A new favorite!
Friday, February 5, 2010
We introduced the oblique jacknife in class yesterday. It hurts so good!
Yesterday’s workout was a core grind. Two challenging stations and a tabata squat finisher!
Warm Up:
band walks
band squats
little skips
big skips
monster walk
lunge walk
bear crawl
frog hop
inch worm
Station 1:
4x
12 barbell deadlifts
row 200m (or run a lap, or 90 sec. row)
30 second side plank (each side)
rest 90 seconds
Station 2:
5x
10 bodysaw
12 oblique jacknife
12 sprinters lunge
Station 3:
8x
20 seconds on/10 seconds off
tabata squat
Lemons in the house!
Thursday, February 4, 2010
The Lululemon van paid us a visit and lavished us with some giveaway goodies! Thanks ladies!
Just a reminder that Saturday class will be at 8:00 am and 9:00 am only
Max paid us a visit with his mom! Isn’t he the cutest ever?
For strength we continued our power snatch cycle, the form is looking better every week!
Workout was a partner workout ladder. Nice box jumps Mike!
Warm-up:
halos-10
figure 8 to hold-10
goblet squats -10
windmills-5
Skill
db power snatch
5,5,5,3,3,3
paired with
6-8 ring rows-make them challenging
5-froggers
Workout
partner w/o
ladder
10-1-go thru one ladder of all the movements
mb clean
mb slams
box jumps
pushups
Partner 30/30
Wednesday, February 3, 2010
Welcome Back Little Rae!
Warm Up:
3x
passthrus - 10
overhead squats - 10
spiderman - 5 each side
jump ropes - 75
Skill:
3-4x
turkish get up - 3 each side
knees to elbows - 8
row 250m
Workout:
partner
30 seconds of work/30 seconds of rest
6x at each station
Stations:
sprint
swing and ring plank hold
rope snaps
double kb clean and press
Front Squats
Tuesday, February 2, 2010
We are halfway through our front squat cycle, and we are seeing some big improvements in form and great strength gains!
Warm Up:
5x
Flow fit
squat
quad squat
leg swoop
mountain climber
springy thingy
pump
deck squat
Skill:
Front Squat
2 warm up sets of 5
then
5, 5, 5, 3, 3, 3
paired with 4-5 pull ups (the hardest version you can do)
Workout:
How many rounds in 15 minutes?
1 arm swings - 5 (each side)
1 arm snatch - 5 (each side)
burpees - 5
Better off Dead!
Monday, February 1, 2010
We had a great weekend at the gym! Movie night was a huge success! Thank you all for coming!
Warm Up:
3x
halos-10
windmills-5
pushups-10
jump rope-75
Skill:
Push press
10,5,3,2,2,1,1,1
paired with 5 spiderman
Workout:
play day
rope climb
wall walk
power wheel crawl
muscle ups
pole vaulter
double unders