PUSH UP/SIT UP CHALLENGE PRIZES WILL BE GIVEN FIRST! CONGRATS TO THOSE WHO ACCOMPLISHED 4500 REPS OF EACH IN 45 DAYS!!!!
Skill Warm up: As a group
Instruction: Single leg Kettle bell dead lifts
*Bring your KB or DB's!! :)
WOD: 3 Rounds (Advanced and Rx'd is 5 Rounds)
20 Goblet Squats
20 Split Lunges (each leg)
20 Box Jumps
20 Slashers
20 Swings
Kettle bell Thrusters and Burpees!! Yeah!
*Bring Challenge Sheets on Thursday!! Last 3 Days!!!!!!!
Skill Warm up: x3
Hip flexor stretch (each side)
10 SDHP (Sumo DL High Pulls)
5 individual Hand Release Push ups
Reverse Criss Cross (each side)
10 Back Extensions
Instruction: Drills
WOD: "Lucky 7"
7 Rounds:
7 Thrusters
7 Burpees
7 V- ups
*You will need KB, DBs or BB - Bring one if you have one!
Finisher: 50-40-30-20-10 Double Unders (Tuck Jumps or singles)
5-10-15-20-25 Spidermans
Line Drills=FUN! :)
LAST WEEK FOR PUSH UP/SIT UP CHALLENGE IS NEXT THURSDAY!!!! REMEMBER TO BRING YOUR SHEET NEXT WEEK!
*If you have KB or DB please bring to class today!
Skill Warm up: 4 Rounds
8 Goblet Squats
6 Presses (each arm)
4 Pull overs
Instruction: Drills
WOD:
21-18-15-12-9-6-3
Kettlebell Swings
Jumping Lunges
Slashers
Toes to Bell
These shoes are just too cool!!
Class is at 9am! Bring Jump rope!
NO CLASS ON TUESDAY DUE TO TRICK-OR-TREAT NIGHT!
Skill Warm up: Across the floor - 2 Zombie Kicks, 2 Back lunges, 1 Dive Bomber Push up
WOD: 3 Rounds
50 Double Unders (or 100-150 singles)
50 Squats
30 Push ups
50 Sit ups
50 Wall Jumps (25 each side)
Then: 10 Burpees to finish it out.
Plate 1/2 moons w/ awesome extension!!
Great class on Tuesday! Way to work hard!
WE WILL HAVE CLASS ON SATURDAY AT 9AM!
Since we didn't get a chance to do WOD #2 from Tuesday, I'm using similiar exercises today for a TEAM WOD. This WOD will be performed in a 'deck of cards' style. Two teams will battle through the deck!!!
Skill Warm up: As a group
WOD: Deck of Cards
Russian Triangles
Sprawl Box Jumps
Lateral Ball Throws (x2)
Barbell Rows
Kettlebell Swings (x2) **Snatches allowed
Push ups (or Burpees :))
Congratuations Angie!! #2 finish for her age group!! (3rd from left)
Skill Warm up: 4 Rounds
10 PVC Goodmornings
10 Reverse Hipers (or Back Ext)
10 Leg Levers
and then......A little 'conditioning' fun..:)
WOD #1: 4 rounds
10 Incline Sit ups on bench
30/5/30 Side Plank/Push up/Side Plank
10 Plate Half moons
Bear Crawl
15 Clapping Push ups
10 Pistols (or rocking squats or air squats)
WOD #2: TEAM WOD
20 Cauldron (10 in each direction)
30 Wall Jumps (15 each side)
20 Lateral Ball Throws (10 each side)
30 Jumping Lunges
20 Barbell Rows
Repeat (if time allows)
Finisher: 3 min AMRAP
15 Sit ups
15 Mountain Climbers
CONGRATS TO ALL THE BOOTCAMP MARATHONERS!!!! (Yep, I did a little FB stalking to get some pics!! If you are not on here...I need pics!!!)
Sisters Tara and Amanda above and Nicole and Jane bottom middle.
Proud of you all!!!!!
Reminder: NO CLASS Oct. 30th! We will make up class Oct. 27th at 9am!!
Skill Warm up:
Group Mobility
5 Minute Ladder:
You will perform the following sequence EMOM (increasing in rounds)
1 Burpee, 2 Spiders, 1 Elbows to Hands, 2 Jump to Frogs, 5 Squats =1 Round
Instruction: Snatch
WOD: 5 Rounds
10 Cauldron (like stirring soup w/ a barbell) 10 each direction
20 Sprawl Box Jumps
30 PVC Snatches
Snatch recovery...
**Reminder: Class is CANCELLED Tuesday, Oct. 30th for Trick-or-Treat night!!! I will see you all Sat. Oct. 27th at 9am for a make up class!!!!!
After a good warm up complete the following:
"Fight On Friday" 3 Rounds
(modify rounds if needed)
30 Sprawls
30 Push ups
30 Sit ups
30 Squats
30 Sprawls w/ 1-2 punch
*yep, that IS 60 sprawls back to back. :) Its not a typo.
FYI: What is a Sprawl??
The sprawl is an exercise movement inspired by the martial arts and used as a defensive technique in grappling training. Sprawl has also become an exercise for the average fitness enthusiast who wants to improve strength, speed and stamina.
Sprawl comes from Brazilian Jiu-Jitsu and other forms of grappling-style wrestling. During a wrestling match it is used as a defensive movement to protect against your opponent diving at your legs and attempting to tackle or pick you up.
To do a Sprawl: Start in standing position, crouch down, shoot out legs to plank position, jump legs back to crouching position, and stand up = 1 rep. ***I like to remain in my squat position w/ my feet the entire duration of the movment. This helps me w/ range of motion, hip clearance, as well as speed.
Skill Warm up:
Group mobility
10-9-8-7.....1 of Single jump ropes x3 and squats w/ 2 lap run and spider stretch inbetween each round
WOD: "5-0"
50 Slashers w/ KB or plate
*8 Push ups
50 Box Jumps
*8 Push ups
50 Sprawls
*8 Push ups
50 Weighted Sit ups
*8 Push ups
50 Double Unders
*8 Push ups
50 Back Extensions
*8 Push ups
50 Crab Walk (r/l hand=1 rep)
* Push ups
50 Tuck Jumps
**Tuesday bring DB's or KB's (or even a bar) if you have them!!!
Um...what's your excuse? AWESOME!
Recent Comments