Friday, February 27, 2009

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


2 warm up sets of 5 -1 arm kb push press 
5 x5
1 arm kb push press 
paired with
plank rows


3-4 rounds

run a lap
5 sandbag get ups each side
10 weighted sit ups
15 jack knifes
1 heavy med ball carry

Thursday, February 26, 2009

Power endurance

Warm Up:

3 rounds
10 pass thrus
10 overhead squats


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

Wednesday, February 25, 2009

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

3-4 rounds
turkish get up - 3 each side
power wheel rollout - 10
ring dips 5-8

4 rounds
30 second on/30 seconds off

jumping pull ups
bear crawl

Tuesday, February 24, 2009

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

Monday, February 23, 2009

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

max pull ups
rest 90 seconds
max push ups

4 rounds
1 min at each station with a running clock
rest 3 minutes between rounds

dumbell thrusters
kettlebell swings
box jumps
ball slams

Friday, February 20, 2009

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


2 warm up sets of 5 then
5 sets of 5 deadlifts paired with 
5 spiderman 
8 cross chop to halo


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

2 warm up sets of 5
then 5 work sets of 
5 -1 arm kb push press each side 
paired with
5-renegade rows

As many rounds as possible in 15 minutes of:
run 2 laps
10 pull ups or ring rows