Double Trouble!

For skill we did double kettlebell pushpress.  This is a much more challenging move than the single kettlebell pushpress.  Nice work, everyone!  

Warm Up:

band walk

band squats

monster walk

lunge walk

little skip

big skip

bear crawl

frog hop

inch work

Skill:

5 rounds

double kettlebell pushpress - 3 

jacknife - 12

spiderman - 5 each side

Workout:

how many rounds in 15 minutes?

1-arm kb swings - 5 each side

1-arm kb snatch/hi-pull - 5 each side

1-arm kb thruster - 5 each side

run 1 lap

Power Wheels and Broad Jumps!

Warm Up:

halos - 10

around the body - 10

goblet squat - 10

jump rope - 75

Workout:

Core Grind

4 rounds at each station

Station 1)

double kettlebell front squat - 10

row 250m

rest 1 min

Station 2)

tgu or sandbag get up - 3 each side

knees to elbows or ankles to bar - 6

broad jump  - first to third beam

rest 1 min

Station 3)

power wheel crawl

power wheel leg curls - 10

rest 1 min

30:30 Partner Intervals

We partnered up again yesterday for a great cardio interval workout.  We had a lot of new faces in the gym yesterday.  Thank you to Kirsten, Paul, Beau, Patrick, and Ethan for joining us for class yesterday!  

Cristina touching down at the jingle jangle station.

Joel and Jami with great kettlebell swings!  

Christen and Lindsay going after the ball slams with 20lb dballs! 

 

Amber and Danielle working hard!  

Beau doing a great ball slam on his first day in class!  

Julie and Andrew battling the ropes!  

Kirsten, Imran and Daniel feeling the burn!  

Warm Up:

passthrus - 10

overhead squats -10

jumprope - 75

Skill:

weighted pullups/deadhang/jumping negatives

ring dips - 6-8

weighted pushups or ring pushups  - 10

Workout:

Partner 

30 seconds of work:  30 seconds of rest

6 rounds at each station

Stations:

jingle jangle

2 hand kb swing

ball slam

rope snaps

(We added "freestyle" as one of the rope snap patterns, be on the lookout for a few of our favorite moves.  Nick had some happy feet going, and Sean rocked some "flashdance" style moves.)

Partner Ladder Monday

What a way to start the week!  Monday's workout was a challenging partner workout.  Great job, everyone!  

Warm Up:

halos

around the body pass

figure 8 to a hold

good morning

spinal wave

goblet squat

cossack lunge

clean and press

Skill:

racked double kb lunge -5 each leg

leg curls in rings - 10

Workout:

partner workout

row 1000 m

then

10-1

heavy medball cleans

box jumps

ring rows

Running Clock!

We got to use our new wall ball beam in Saturday's workout!  Perfect!  

Warm Up:

ladder drills 

medball passes

Skill:

pull ups or pole vaulters

1 arm overhead squat

Workout:

4 rounds 

1 minute at each station with a running clock

Stations:

wall ball

sdhp

row

burpees

Deadlift

Aaron set a new pr of 405 on Friday!  

Congratulations to Erin H. for joining the 200 club!  Her prior pr was 185 and today she pulled a 1 rep max of 210!  

Friday we deadlifted with a rep scheme of 3-3-3-1-1-1.  We have one  more week to go in the cycle and have already seen a lot of new pr's.  Great job everyone!

Strength:

3-3-3-1-1-1 

deadlift

10 - pumps

workout was:

3-4 rounds

3 - turkish get-ups

10 - power wheel roll-outs

5 - pistols 

How many rounds?

Thursday we tried double kettlebell push presses.  We've been focusing on single arm push presses for the last few weeks and stepping up to doubles takes significantly more strength and focus.  Everyone did a great job maintaining their form and increasing the weight. 

Strength:

5 rounds of

5 - double kettlebell push press

8 - ring rows

10 - cross chop to halo

Workout:

how many rounds in 12 minutes of:

10 - dumbbell snatches (each arm)

10 - push ups

10 - sit-ups

25,20,15,10,5,1

Wednesday we tried a new version of our power endurance WOD.  It was a tough one but everyone seemed to enjoy it, so remember to log it in your journals you will see it again!  

Workout was:

5 rounds

25 - kettlebell swings

20 - ball slams

15 - med ball cleans

10 - box jumps

5 - knees to elbows

1 - lap around the building

Tabata Tuesday

Matt G getting his serious face on during rope snaps!  

Skill:

3-4 rounds

5-8 ring dips

8 - 1 arm clean and press

double kettlebell rack walk

Workout was:

6 rounds of

20 seconds on/10 seconds off

shuttle run

jumping pull-ups

mountain climbers

rope snaps

burpees