A whole lot of work!
Friday, February 19, 2010
Warm Up:
4x
crosswalk carry
kb bear crawl
10 cross chops each side
Station 1)
3-4x
10 deadlifts
row 250m
30 second side plank each side
rest 1 min
Station2)
4-5x
heavy medball squat and carry
sprint to end of the parking lot
12 oblique jacknifes
Station 3)
5 minute kb snatch test
Lucky 7’s!
Thursday, February 18, 2010
We started a new strength cycle of turkish get ups!
Warm Up:
3x
halos - 10
goblet squat - 10
windmill - 5
Skill:
4x
turkish get ups - 3 each side for strength
plank rows - 5 each side
hip stretch pushup - 3 each side
Workout:
partner
LUCKY 7’s!
7 rounds
7 db squat clean
7 box jumps
7 burpees
Feeling those squat jumps??
Wednesday, February 17, 2010
Warm Up:
3x
passthrus - 10
overhead squats - 10
spiderman - 5 each side
jumprope- 75
Skill:
3-4x
heavy 2 hand swings-10
hindu pushups 6-10
box jumps-10
Workout:
tabata 20 seconds on /10 seconds off
6x at each station
90 secs rest btw stations
squat jumps on the rings
body saw
quad squats
rope snaps
double kb clean and press
1 rep max….here we come!
Tuesday, February 16, 2010
Yesterday we saw quite a few front squat personal records. Looking forward to seeing what you are all able to achieve next week with your 1 rep max!
Warm Up:
5x
squat
quad squat
leg swoop
mountain climber
springy thingy
pump
spinal rock/deck squat
Skill:
front squat
2 warm up sets of 5
then
3,3,3,1,1,1
paired w/
6-8-ring rows-challenging version
Workout:
ball slam/db snatch
30-24-20-16-12-8-4-2
Working out for your sweet sweet heart!
Monday, February 15, 2010
....and maybe to eat a little extra chocolate this weekend…..
A little valentine’s day puppy love.
SUNDAY:
Warm Up:
3-4x
kb clean and press/windmill - 3 each side
double rack walk
cossack lunge
row 250m
Workout:
5x
40 seconds on/20 seconds off
leg curls
double kb hipull
jump rope
leg swoop
figure 8 to hold
SATURDAY:
Warm Up:
ladder drills
medball partner passes
Skill:
3-4x
1 arm kb overhead squat - 5 each side
ring dips - 6-8
side bridge - 30 seconds each side
Workout:
4x
1 min at each station with a running clock
2 hand swing
burpees
row for calories
sprinters lunge
FRIDAY:
Warm Up:
band walks
band squats
little skips
big skips
monster walk
sun salutation/cossack lunge
bear crawl
inchworm
Skill:
5x
ring pushups - challenging version
plank row - 5
frogger - 5
Workout:
11-1 ladder
goblet squats
swings
play time!