Untimed Core Grind

Yesterday's workout was un-timed, to encourage people to move through the stations consistently and focus on good form.   Everyone worked really hard.  Nice job! 

Warm Up:

band walks

band squat

monster walk

lunge walk

little skip

big skip

crab walk

alligator walk

frog hop

inch worm

Skill:

2 warm up sets of 5 -1 arm kb push press 

then

5 x5

1 arm kb push press 

paired with

5x5

plank rows

Workout:

3-4 rounds

run a lap

5 sandbag get ups each side

10 weighted sit ups

15 jack knifes

1 heavy med ball carry

Power endurance

Warm Up:

3 rounds

10 pass thrus

10 overhead squats

Workout:

row 1000m

50 pushups

25 mountain climbers (each leg)

25 - 2 hand swings

leg circuit

50 sit ups

25 mountain climbers (each leg)

25 - 2 hand swings

leg circuit

50 russian twist (each side)

25 pull ups

25 - 2 hand swings

leg circuit

100 jumpropes

Cardio Intervals

We did a tough cardiovascular interval workout yesterday.  It really got the heart pumping!  We had some great match ups on the sprints and everyone worked really hard!   Nice job!

Our special guest!  Nice job, Graham!  

Warm Up:

3 rounds

goblet squat - 10

hand 2 hand swing -20

figure 8 - 10 each direction

Skill:

3-4 rounds

turkish get up - 3 each side

power wheel rollout - 10

ring dips 5-8

Workout:

4 rounds

30 second on/30 seconds off

Stations:

sprint

jumping pull ups

burpees

row

bear crawl

Partner time

Monday we worked on kettlebell swings and cleans for skill and then partnered up for the workout.

Workout was:

1000 meter row

50 ring rows

100 double cleans

100 med ball sit up passes

50 knees to elbows

6x walking swings

Record Breaking Day!

Saturday we did a max pull ups and max push ups test!  There were so many PR's!  People were breaking personal records all morning!  Great Job!  

Warm Up: 

ladder drills

medball around the building

Skill:

max pull ups

rest 90 seconds

max push ups

Workout:

4 rounds

1 min at each station with a running clock

rest 3 minutes between rounds

Stations:

dumbell thrusters

kettlebell swings

box jumps

ball slams

Work Hard. Play Hard.

Friday we did deadlifts for most of class, and finished it off with some fun skills practice.  It was great to see such solid deadlift form!  

Warm Up:

med ball complex

10 pushups

Skill:

Deadlift

2 warm up sets of 5 then

5 sets of 5 deadlifts paired with 

5 spiderman 

8 cross chop to halo

Workout:

2-3 rounds of un-timed fun

dot drills

handstand pushups/hip slaps

power wheel crawl

jumprope/double unders

Push it.

Salt 'n' Pepa would have loved this workout.   So much Push Press.  

We started a new strength cycle of 1 arm kettlebell push press.  It's great to strength train unilaterally at times to ensure we maintain good balance.  

Warm Up:

straight leg band walk

squat band walk

little skip

big skip

plank walk

frog hop

inch work

Skill:

2 warm up sets of 5

then 5 work sets of 

5 -1 arm kb push press each side 

paired with

5-renegade rows

Workout:

As many rounds as possible in 15 minutes of:

run 2 laps

10 pull ups or ring rows