T-Dog Sighting!

T-Dog was in the house!  Welcome back!  

Warm Up:

2x

pass thrus - 10

overhead squats - 10

jump rope - 75

then 

2x 

partner swings - 15

Strength:

Front Squats

2 warm up sets of 5

then 

5 sets of 3 Front Squats 

with 

10 cross chop to halo

Workout:

How many rounds in 15 minutes?

1 arm swing - 5 (each side)

kettlebell snatch - 5 (each side)

burpee - 5

Welcome back Jenn!

We haven't seen Jenn for awhile because she's been off doing something important, having a baby!  It's only been four weeks but she came in and did a great job her first day back.  The date was also a special one because it marked her one year anniversary with us!  Great to have you back in the gym Jenn!  

Workout was:

40 seconds on/ 20 seconds off

sprint

superplank

heavy jump rope

figure 8 to a hold

two hand swings

100 per team

Saturday means one thing: a partner workout!  This one was real fun and the theme of the day was 100!

Workout was:

6x - relay run 

100 - ring push-up

100 - ring rows

100 - ball slams

100 - wall balls

100 - med ball sit-up passes

6x - broad jump

Push Press and Pairings

Yesterday we did push press for out strength portion.  Then broke off into groups to work on some excellent core and mobility pairings.

Warm Up:  

band walks

monster walk/lunge walk

little skip

big skip

bear crawl

frog hop/crab crawl

inch worm

Strength:

2 warm up sets of 5 

push press

then 5 sets of 5 

push press 

paired with dead hang pull ups

Workout:

3 -4 rounds at each station

Station 1:

sand bag half moon - 12

turkish get up - 3 each side

rest 1 min 

Station 2:

power wheel roll out - 10

bear crawl

rest 1 min

Cardio Endurance

 I think it's fair to say that most of us are at least a little competitive, so it's easy to start racing the clock or the person next to us, which can lead to shortened range of motion or loss of form.  For yesterday's workout we turned off the clock to encourage increased focus on form and full range of motion to ensure we  get the most out of each movement.  It's a different mindset, but the gains are well worth it.  Great job, everyone!     

Warm Up:

3 x

goblet squats - 10

windmills - 5 each side

pushups - 10

row 250m

Workout:

5 rounds

25 kettlebell swings (m: 20k-24k, f:  12k-16k)

20 ball slams (m:  20lbs, f:  16lbs)

15 med ball cleans (m:  20lbs, f:  16lbs)

10 box jumps

5 knees to elbows

run 1 lap

oops....

Yesterday was a great tabata style workout.  Unfortunately, we forgot to charge the battery for the camera - so we only got these few pictures of Jasmine and Simon.  Lookin' good, you two!  

Warm Up:

halos - 10

around the body pass - 10

goblet squat - 10

pumps - 10

Skill:

double kettlebell snatch/ single kettlebell snatch/hi -pull  - 5

1 leg deadlift - 5 each leg 

knees to elbows - 10

Workout:

20 seconds of work:  10 seconds of rest 

6 rounds at each station

rest 90 seconds before moving to next station

Stations:

jingle jangle

jumping pull ups

push ups

row

mountain climbers

Dumbbell Fran

Our good friend Nacho libre paid us a visit before class today.  He dazzled us all with his kettlebell prowess.  I wonder where the spandex tights were though???

Monday brought us a surprise visit from Fran!  This is a short one, but considered one of the toughest benchmark workouts that we do.  Front squats were on the menu before we tackled the workout. We saw some huge improvement from the last time we did this workout.  Great job!

Skill:

5 rounds

5 - front squats

12 - cross chop to halo

5 spiderman

workout was:

"dumbbell Fran"

21-15-9

dumbbell or kettlebell thruster

pull-ups

Saturday

Warm Up:

30 of everything

halos

around the body pass 

figure 8 to a hold

spinal wave 

hand 2 hand swing

clean and press 

cossack lunge 

1 arm overhead squat 

medball around the block

Workout:

medball throw and run - 8x

jump rope - 300

then Ladder 10-1

ring row

box jump

sdhp

then

bear crawl - 8x

row 250m - 8x

Untimed Action

Yesterday we did an untimed workout.  The goal here is to work hard and work steadily. 

We started with 5 rounds of push press.  

The next station was Mr. Spectacular, which is a double kettlebell clean into a push up, paired with sand bag half moons.   

Finally the power wheel.  Everyone loves the power wheel.  Right Jasmine?  

Warm Up:

skip

bear crawl

lateral hand walks

frog hop

inch worm

wall squats - 15

Strength:

2 warm up sets of 5 

barbell push press

then

5 rounds 

5 push press

3-5 dead hang or jumping negative pullups

Workout:

untimed stations

Station 1:

10 Mr. Spectacular

12 sandbag half moons

rest 1 min

Station 2:

power wheel crawl

10 power wheel leg curls

rest 1 min