You are SO fast!

Looking back over all the blurry pictures from yesterday's workout, I realized...you all are so fast!  I couldn't catch a good picture...except these two of Erin and Ryan preparing to do their thrusters.  I'll have to get quicker with the camera!  Nice job to everyone!  

Warm Up:

2x

halos - 5

around the body pass - 5

figure 8 to a hold - 5

good morning - 5

spinal wave - 5

goblet squat - 5

clean and press - 5

pushups - 10

Strength:

2 warm up sets of 5 

then

5x

barbell thrusters - 5

dead hang or jumping negative pull ups - 5

Workout:

How many rounds in 15 min?

medball clean - 7

burpees - 7

run a lap

Friday and Saturday

Friday's workout was short, but oh so painful!  Surprising wasn't it?  

FRIDAY:

Warm up:

2 x through

medball complex

pushups - 15

Skill:

hang power clean

2 warm up sets of 10

then 

5 sets of

5 cleans

8 knees to elbows

10 x-chop to halo

Workout:

3x

partner workout

row 25om

double kb rack hold

Saturday's workout was a super fun partner ladder!  

SATURDAY:

Warm Up:

ladder drills

medball partner passes

Skill:

get up sit ups - 5

pistol squats - 5

pull ups - 8-12

Workout:

Partner 

row 1000m

then ladder of 10-1

wall ball

ball slam

box jumps

ring rows

then 

8x heavy medball carry

Endurance Conditioning

Yesterday the workout was a longer cardio endurance workout.  It was a doozy!  

Warm Up:

3 rounds

around the body pass - 10

halos - 10

goblet squat - 10

jump rope - 100

row 20 calories

Workout:

4-5 rounds

burpees - 10

dumbell snatch - 15 each arm

ball slams - 20

kb swigs - 25

bear crawl

run a lap

Strong and Steady

Yesterday's workout consisted of 3 stations.  The focus was core strength and working steadily for the entire class time.  Everyone did a really great job!  

Station 1:

6 rounds 

pull ups (3-5)

ring dips (5-8)

weighted sit ups (12)

Kim doing pull ups on the beam!  

Katie looking strong on the ring dips!  

John B. smiling through the weighted sit ups.  

Station 2:

3-4 rounds

deadlift (10)

box jumps (10)

Chad with a great deadlift!

Erin and Trevor on the box jump.

Station 3:

3-4 rounds

turkish get up - (3 each side)

power wheel roll out (10)

Joanne doing the turkish get up.

Joe Fury with the power wheel.  

Tabata Intervals

Tuesday was a Tabata interval day.  A very challenging workout!  Great job to everyone!

Warm Up:

wall squat - 10

figure 8 to a hold - 20

jump rope - 75

Skill:

swing/hi-pull/snatch combo - 5 each side

1-leg deadlift - 5 each side

double kb overhead walk

Workout:

20 seconds of work:10 seconds of rest

6 rounds at each station

Stations:

jingle jangle

jumping pull ups

rope snaps

row

pushups

Thrusters!

Stella and Ruben got in a little workout after class,  too!

Warm Up:

2 x through

around the body pass - 10 (each direction)

halos - 5 (each direction)

good mornings - 5

spinal wave - 5

cossack lunge - 5 (each side)

clean and press - 5 (each side)

pumps - 5

Skill:

2 warm up sets of 5 thrusters

then

5 sets of 5 thrusters

paired with 8 ring rows

Workout:

run 2 laps

then

30-20-10

dumbell deadlift

dumbell pushpress

then 

run 2 laps

Partner Relay

Saturday's partner workout had a relay format, so you had to tag your partner's hand each round.  Everyone did a great job and had a lot of fun!   

Warm Up:

ladder drills

medball around the block

Skill:

windmill - 5 each side

pull ups

get up sit ups - 5 each side

Workout:

Partner Relay

8x - run a lap

8x - mini leg circuit

8x - bear crawl

8x - 250m row

New Saturday schedule

Effective this Saturday, March 28th we will be going to two classes on Saturday at 8:30 am and 10:00 am.  Hope to see you all there!

Aaron hit his goal of 2x bodyweight today with 430!  Time to come up with a new goal!

Cristina thought she couldn't do 200, but she did!

Eva Gage went 205 today!  Wow what a difference a few months makes!

Michael set a new pr of 265.  

Mohammed went 295 today.  

Trevor set a new pr of 275!

Sean pulled 455 today for a new pr! Great job!

Friday was the last day of our 6 week deadlift cycle and almost everyone that went through the cycle set a new pr on Friday!  You have all come a long way with your technique and and making great strength gains.  Keep up the great work everyone.

Congratulations to John F for setting the new gym record with a 460 lb deadlift!  Nadine and Katie both set new female records with 240 lbs.  Congrats to Cristina, Megan M., Eva, Rhiannon, Lacee, and  Elisif for all joining the 200+ club!  You ladies are getting strong!

Strength:

deadlift

10-5-3-2-1-1-1

paired with cross chop to halo

Workout:

skill work

dot drills

hip slaps

handstand push-ups

alligator crawl