Deadlift - 4 weeks only!
Thursday, March 11, 2010
A couple of important announcements for you:
* Good News!! Classes have been really full in the evening, so we are adding a 4:30pm class Monday-Friday starting next week! Please be sure to sign up online for the classes you plan to attend, we’d hate to have to turn people away.
* There will be NO 10:00am class this Saturday, March 13th.
* Our new Saturday 7:30am class starts THIS Saturday!
* Reminder: There is a $10 charge for late cancels (within 12 hours of class) and no shows.
We started a new deadlift cycle yesterday - Wednesdays for 4 weeks. We’re going to try a shorter cycle so we can deadlift more often!
Warm Up:
3x
halos - 10
goblet squat - 10
figure 8 to hold - 10
hand 2 hand swing - 10
Skill:
2 warm up sets of 5 deadlifts
then
5x
deadlifts - 5
x- chops - 10
pumps - 10
Workout:
Station 1:
7x
30/30 row - increase meters each round
Station 2:
2x
pushup board complex
hindu pushups - 5-8
sprinters lunge - 24
bear squats - 20
rest 1 min
Our kind of workout!
Wednesday, March 10, 2010
Yesterday we had a great turn out for a tough but super fun recreate style workout.
A little bit of everything!
“Yeah, I can leg swoop. What now?”
Strong overhead!
add a windmill and it’s yoga on a stick!
Warm Up:
3x
passthrus - 10
overhead squat - 10
spiderman - 5 each side
jumprope - 75
Skill:
3x
dumbell power snatch with windmill - 3 each side
box jumps - 8
cossack lunge - 10 each side
Workout:
5x
40 seconds of work/20 seconds of rest
mb shouldering
leg curls
jpu
rope snaps
leg swoops
um…yeah…you might be feeling this one!
Tuesday, March 9, 2010
with 4 leg circuits and swinging mindy, you can pretty much bet on that one.
Warm Up:
band walks
band squats
monster walk
little skip
big skip
sun salutation/cossack lunge
bear crawl
frog hop
inch worm
Skill:
4x
leg circuit
knees to elbows - 8
get up sit up - 5 each side
Workout:
How many rounds in 15 min?
pullups/ring rows - 5
pushups - 10
kb swings - 15
fun in the sun!
Monday, March 8, 2010
We’re having such a great run of weather, so we took advantage and got outside as much as possible this weekend!
We did a 2 lap run for time! We’ll see this one again so hopefully everyone can improve their pace
even Sid got in a little run!
The heavy partner med ball ladder workout is one of the hardest workouts we do.
weekend workout
Friday
2x - 2 lap run for time rest 4 minutes between rounds
Saturday
row 1500 meters or run 8x relay style
then
partner ladder 10-1
quad squat
ring row
kettlebell swings
heavy med ball cleans
Sunday
40/20
5x
shuttle run
jump rope
alternating jacknife
ball slams
burpees
Dr. Tabata
Friday, March 5, 2010
Warm Up:
4x
run a lap
half dot drill
kb bearcrawl
Workout:
Station A:
3-4x
deadlift - 10
row 250m
30 second ring hold
rest 90 seconds
Station B:
4-5x
oblique jacknife - 10
body saw - 10
sprinters lunge - 12
Bonus:
Tabata Squats
8x
20 seconds of work/10 seconds of rest