Flip, Catch, Squat

We had some serious fun with the booster box yesterday!  Lot's of great jumping!  

A parade of cross walks!  

And a single kettlebell workout!  

Congratulations to Liz and Katje who mastered the kettlebell snatch in last night's workout!  Great job!  

Warm Up:

band walks

skips

monster walk

lunge walk

frog hop

inch worm

wall squats - 15

Skill:

3-4 rounds

kettlebell cross walk

box jumps -10

knees to elbows - 10

Workout:

4-5 rounds 

45 seconds of each exercise

flip, catch, squat

left arm kettlbell snatch

right arm kettlebell snatch

figure 8 to a hold

super plank

rest 90 seconds between rounds

Jump around!

Tuesday was a partner 30/30 workout and we pulled out the hurdles for some side to side jumps!  

Warm Up:

pass thrus - 10

overhead squat - 10

jump rope - 75

Skill:

double kb snatch or hi pull - 8

ring push ups - 10

row 250m

Workout was:

30 seconds on 30 seconds off

6 rounds at each station

Stations:

sprint/wall ball

bear crawl

2 hand kettlebell swings

side to side jumps

 

Torrential Downpour

You've got to love Portland's springtime weather.  We had to modify the workout last night due to a sudden torrential downpour.  But not even flooding rains could stop us from a great workout. Some people even decided to brave the rain and came back in a little soggy.  

Warm Up:

halos - 10

goblet squat - 10

good morning - 10

spinal wave - 10

clean and press - 10

cossack lunge - 10

Strength:

Front Squats

2 warm up sets of 5

then

5 rounds of 

3 front squats

8 ring row

Workout:

run 2 laps

then

30-20-10

dumbell deadlift

dumbell push press

mountain climbers (each leg)

then

run 2 laps

Rainy Day Workout:

row 500m

then

30-20-10

dumbell deadlift

dumbell push press

mountain climbers (each leg)

then

250 jump rope

Catch some air

Sunday we warmed up with some partner med ball power passes and then spent some time working on skill.

Skill was:

3 - turkish get-ups

double kettlebell walk

dot drills

10 - leg curls on the rings

Workout was:

40 seconds on/20 seconds off

sprint

figure 8 to a hold

heavy jump rope

ball slam

burpees

with a running clock

We warmed up with a little med ball around the building and you all did a great job of navigating around each other.

Great job to Beth on her first workout with us.  She's making the move from Ann Arbor to Portland.  Let's all make her feel welcome in her new hometown!

Wow!  The 8:30 am workout brought us the largest class we've ever had at Recreate.  Thanks to all 31 of you that came to the workout!

We departed from our normal Saturday partner workout to do a station workout with a running clock.  Spend one minute at each station then rest 3 minutes between rounds.

Stations were:

dumbbell thrusters

kettlebell swings

row

box jump

Happy anniversary Team Sparkle!

Yesterday marked Jami and Christen's one year anniversary with us.  They have both made a lot of changes in the last year and  here's to hoping we can celebrate next year as well!  Keep up the great work you two!

HELEN was here.  

Who says you can't have fun while doing a benchmark workout?  

Warm Up:

band walks

monster walk

lunge walk

bear crawl

frog hop

lateral hand walk

inch worm

Strength:

push press

2 warm up sets of 5

then

5 sets of 3 push press 

with 

5 spiderman

Workout:

"HELEN"

3 rounds

run 2 laps

21 kettlebell swings

12 pull ups (or ring rows)

Core Grind

Warm Up:

halos - 10

around the body pass - 10

goblet squat - 10

windmills - 5

Workout:

Work briskly and steadily for 4-5 rounds at each station.

Station 1:

deadlift - 10

row 250m

rest 1 min

Station 2:

heavy medball squat and carry (6 squats + walk to cone and back)

knees to elbows - 10

rest 1 min

Station 3:

sandbag get up - 3 each side

power wheel roll out - 10

x-chop 10 each side

rest 1 min

play ball!

The weather outside was beautiful today so we took advantage and did some partner med ball passes in the parking lot!

Warm Up:

power medball passes

run 2 laps

Skill:

ring leg curls - 10

jack knife - 10

kettlebell cross walk carry 

pull ups - 5

Workout was:

6 rounds at each station

30 seconds on/30 seconds off

partner

Stations:

sprint

mountain climbers

wall ball

rope snaps