New front squat pr's

Congratulations to shirt off John for his new front squat record.  300lbs!  

Melissa did a fantastic job setting her new pr at 155 lbs!  Way to go!

Friday we warmed up with a kettlebell complex and then focused on the front squat for strength.

Strength

two warm-up sets

then

5x3

front squats

Workout was:

3 rounds

row 250 meters

15 heavy med ball cleans

sprint to the corner and back

one kettlebell workout

Congratulations to Rebecca on getting her first kipping pull-up in class today!  Great job!

Thursday we warmed up with ladder drills and med ball partner power throws.  For skill we focused on handstand push-ups, jacknifes, and pull-ups/muscle-ups.

Workout was:

35 seconds of work/25 seconds of rest

4 rounds

burpees

snatch/hi-pull - left

snatch/hi-pull - right

h2h swings

kettlebell thruster  - left

kettlebell thruster - right

rest 90 seconds between sets

Double kettlebell swings

Today was a skill day so we warmed up with a few rounds of our kettlebell complex and then dove right into the workout.  It's a bit of a grind but a great way to work on building volume and technique.  It was universally agreed that double kettlebell swing was the hardest exercise of the six.

Workout was:

Skill day

4-5 sets of each tri-set

Group A

5 - double kettlebell clean and squat

kettlebell crosswalk carry

row 250

rest 1 minute between sets

Group B

15 - ring push-ups

30 sec double kettlebell swings

5 - shuttle runs

10 minute abs

Tuesday we warmed up with some dynamic mobility drills and partner sit-up passes. 

Skill was:

10 -  kettlebell hi-pull/snatch (each side)

weighted pull-ups/pull-ups/harder band pull-ups

weighted dips/dips/modified dips

Workout was:

Short but definitely not sweet.  Ten minutes of continuous work with no rest. Spend one minute at each station keep track of the total number of slams and meters.

Partner row/ball slam

5 rounds

row for meters

ball slams

push it

Monday in class we warmed up with some pass thrus, overhead squats, spidermans and jump rope.  For strength we did 5 sets of 5 push presses trying to increase the load each set.

Workout was:

3 rounds

run a lap

10 knees to elbows

15 goblet squats

20 kettlebell swings

Go overhead

Here is a video of Saturday's workout!  Enjoy!

Saturday was the first time that Deb was on the pull-up bar since she broke her wrist.  She has been slowly adding exercises back into her routine and is looking strong!

We warmed up with some ladder drills and then did some med ball partner power passes.  For skill we worked on turkish get-ups and pull-ups.

Workout was:

row 1500 meters

8x - bear crawl

run a lap

8x - overhead med ball carry

100 - one arm push press

100 - box jumps

100 - ring rows

New Class reminders!

Don't forget that we are adding 4 new classes effective Monday, August 4th.  

Monday, Wednesday at 10:00 am

Tuesday, Thursday at 5:30 pm

Also, don't forget to register for classes!  We are limiting class size to 12 participants max and Saturday classes to 16.  We would hate to have to turn anyone away but we will if class is full and you haven't signed up.

Click on the sign up online link in the sidebar and it will take you directly to the registration screen!

Thanks!

A little squat therapy

Great job to Bill who finished his last set of front squats with two 20k kettlebells and a 30 lb weight vest!  He has made so much progress with his squat since he started!

Friday in class we did 5 sets of 5 front squats either with a kettlebell or a barbell and worked on ring holds.  We added a challenge with a 20-40 lb weight vest to the kettlebell squats and ring holds. 

Workout was:

run a lap

then

21-15-9

med ball cleans

push-ups

then

run a lap

l-sits for time

Tiffany and Ben playing a little post workout soccer.

Today in class we did a nice 45/15 workout.  It was a great way for those that worked out on Wednesday to work at a pace that was comfortable after Fran.  The nice thing about these workouts are that you can work as hard as you want, or if you're not feeling it, you can take it a little easier and get a sweat in and some good movement.

Workout was:

4 rounds

45 seconds of work/15 seconds of rest

hand to hand swings

renegade row

jump rope

line drills

l-sits