After our warm up we did a little work on our snatch trying to perfect the form and motion of the movement. Had 4 sets of 8 snatches at ur own pace.
10 min amrap
15 box jumps
10 knees to elbows
50 ft bear crawl
Tuesday, February 15, 2011
Sunday, February 13, 2011
Friday 2/11/11
Got to have a rough workout on Friday night. Thats the only right way to end the week. We had a good warm-up then practiced some handstands and walking handstand again to help hone on those skills.
8 Rounds
5 ring dips
10 pull ups
3 rnds of Bear complex 95/48
8 Rounds
5 ring dips
10 pull ups
3 rnds of Bear complex 95/48
Thursday 2/10/11
Had a few beginners in the class that night...broke them in right!! Hope to see them back.
4 Rounds
20 wall balls
15 plyo push ups
10 kb swings 1.5/1 pood
5 burpees
4 Rounds
20 wall balls
15 plyo push ups
10 kb swings 1.5/1 pood
5 burpees
Monday, February 7, 2011
Saturday, February 5, 2011
Friday Night Workout
We started working out on our form with O.H. Squats. Then dug out heels into a nice Friday night workout.
12 min amrap
10 DL 185
20 O.H. Squats
30 double unders/75 singles
12 min amrap
10 DL 185
20 O.H. Squats
30 double unders/75 singles
Friday, February 4, 2011
Thursday Evening
This workout was a fun one yet it just kinda snuck up on ya.
3 separate rounds of:
{4rounds}
{4ring dips 8 pullups}
then row 500 meters
3 separate rounds of:
{4rounds}
{4ring dips 8 pullups}
then row 500 meters
Wednesday, February 2, 2011
Wednesday Night Class
Tonight we had 2 newcomers who loved the class as we fought the freezing cold and snow
10 Front squats 95/45 lbs
10 Wall Balls 20/10lbs
6 rounds
10 Front squats 95/45 lbs
10 Wall Balls 20/10lbs
6 rounds
tuesday night
small class tonight, the winter weather is really keeping people indoors and i dont blame them.
after a good warm up we did 15 minutes of double under practice with the jump rope. went over the progressions to the handstand push up. then had 15 minutes to start with 1 handstand push up and 1 burpee box jump then add 1 rep each set(1-1, 2-2, 3-3...etc)to get as many reps as possible. killer on the shoulders, had some athlets surprised at how fast your form goes when you really start to add on the reps.
after a good warm up we did 15 minutes of double under practice with the jump rope. went over the progressions to the handstand push up. then had 15 minutes to start with 1 handstand push up and 1 burpee box jump then add 1 rep each set(1-1, 2-2, 3-3...etc)to get as many reps as possible. killer on the shoulders, had some athlets surprised at how fast your form goes when you really start to add on the reps.
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