Shout Out!
Friday, July 3, 2009
Congratulations to GINA for getting her first deadhang pullups in class last night!
Warm Up:
3x
halos - 10 each direction
goblet squats - 10
row 250m
Skill:
double kb pushpress - 5
deadhang pull ups - 5m/3f
x-chop to halo - 10
Workout:
How many rounds in 15 minutes?
1 arm kb swing - 5 on each side
1 arm kb snatch - 5 on each side
burpees - 5
Late breaking news
Thursday, July 2, 2009
Hi everyone
We have decided to cancel class Friday, July 3rd at 5:30 pm.
On Saturday, July 4th we will follow the normal schedule
8:30 am and 10:00 am
Hope you can all make a workout before you celebrate. Have a great 4th!
Extra Extra
Thursday, July 2, 2009
Hi everyone
We have decided to cancel class Friday, July 3rd at 5:30 pm.
On Saturday, July 4th we will follow the normal schedule.
8:30 am and 10:00 am
Happy 4th and be sure to get a workout in before you celebrate the weekend!
Hello Glutes!
Thursday, July 2, 2009
Yesterday’s core grind was a great one with the ring trio and leg circuits. You may be feeling those glutes today. We brought out the ropes and the “universal strength apparatus” (hanging ladders) and had a little fun making up climbing courses. Nice job to Lorren who climbed the rope, onto the pull up bar, down and up the hanging ladders!
Warm Up:
3x
10 goblet squats
20 hand 2 hand swings
5 windmills on each side
10 pumps
Station 1:
3-4 rounds
leg circuit
rope climb or rope climb sub
Station 2:
3-4 rounds
20 kb swings
run out the front door and in the back
30 second ring hold
Station 3:
4x
10 ring push ups or push up “plus”
20 ring pendulum
10 leg curls
Tabata Tuesday
Wednesday, July 1, 2009
Warm Up:
3x
passthrus - 10
overhead squats - 10
jump rope - 75
Skill:
ring dips - 6
sand bag get ups - 3 each side
heavy medball carry
Workout:
6 rounds at each station
20 seconds of work 10 seconds of rest
jingle jangle
jumping pull ups
row
push ups