Tumbles
1-27-2009
1) 3 rounds of practice; rotate ev. 90 seconds:
Cartwheels
P-bar swings
2) “Annie”
50-40-30-20-10 rep rounds of:
Double unders
Situps
ROM Work:
X 5:
Down dog calves x 10/10
Cobra x 20″
Shinbox switch x 3/3
Nick found a great alternative to the 45lb bar!
Straighten You Up
1-26-2009
1) 5 rounds for load:
6 Front Squats (add weight each round, but no missed reps)
8 DB strict presses (add weight each round)
2) 4 rounds for time:
3 Weighted pullups 25#
30 steps Walking OH Lunge 45/25
ROM work:
Pole press x 5
Wall Slides x 5 Slow!
Beginners Class: Thrusters!
Home Run
1-24-2009
3 rounds
strict press X2 + push press X3 use 80% max rest 2-3 min.
X2
run 800 m
50 ball slams
50 push balls
Cool down
x 3 each side
Hip flexor lunge to Hamstring sit back.
x 3
Downdog to 5/5 single flat heel
Saturday’s, we like to unwind with a fun workout before calling it a week. Whatever it maybe, you can bet there will be some experimentation going on.
Pull Together
1-23-2009
6 X’s with recovery
deadlift 75% X3
rope climb
3 Rounds for time
15 deadlifts 50% of max
20 double unders
Cool down X3 each side
lizzard lunge to
pigeon to lunge to
frog
The resemblance is uncanny
Nice rip…Z’s done this before!
Fine Tuning
1-22-2009
7 Rounds (technique focus)
Power snatch X2 +
OH Squat X3
Finisher
DB walking lunges one arm OH
Cool down X2
pole press X 7 slow
wall slides X7 slow
When that 5K kicked off, it sounded like a cannon!
Bill, cranking under 1:30 pace
A Tabata Timer, and 5k Fun
Our old friend Kyle – from the Academy of Kung Fu – sent the following link along. Now, you can enjoy Tabata intervals at home!
01-21-2009
Team workout – as a team row 5K for time. Teams of 3.
Rules:
1) The teammate rowing is only allowed 16 pulls, then you must switch.
2) After coming off the rower, do 7 ballistic ball situps.
Cooldown circuit:
1) 2 rounds:
cobra X 20″
roll to shoulder
bridge X 20″
2) stretch/mobilize glutes/hips
Beginners Class: Push Press and Push Jerk
Congrats to Audrey and Katie on their first rope climbs!
EVENTS
Evening On Ramps don't work for your schedule? Contact us about times that you prefer and we'll work on getting one started.
MWF evening On Ramp, 7:30 pm MW, 6:30 PM F - starts Monday August 16th. Register by August 8th for the early bird discount. Sign Up Now!
The Ido Portal Equilibrium & Acrobatic Series - 8/27-28-29. 4 workshops, pick whichever you like, $40 each. Sign up now!
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