Checkout The Gals Gettin' Fran Done!
Sunday, February 28, 2010
Thursday, February 25, 2010
So....what's your 'Fran' time?
Teens are killin' it on the rowers!
Warm up:
DJM, Ladder Pull ups and Pushups, 20 Double Unders or 60 Singles
Skill Work:
Thrusters with weight
WOD:
"Fran"
"Fran"
21, 15 , 9
Thrusters(15,35,45)
Pull Ups
Stretch!
Keep Raising the bar!
Wednesday, February 24, 2010
Bowling for Burpees!
Warm up:
Walking Lunges
5 Push ups
10 High Knee Run in Place
10 Tuck Jumps
Skill Work:
Medball Cleans
WOD:
One minute at each station
Box Jumps or Stacked Weight Jumps
Row for Calories
Medball Cleans
Skin the Cat with Trainers present
Game:
Bowling for Burpees!!!
Walking Lunges
5 Push ups
10 High Knee Run in Place
10 Tuck Jumps
Skill Work:
Medball Cleans
WOD:
One minute at each station
Box Jumps or Stacked Weight Jumps
Row for Calories
Medball Cleans
Skin the Cat with Trainers present
Game:
Bowling for Burpees!!!
Tuesday, February 23, 2010
The Luck of the Draw!
Drink lots of water on Wednesday!
Weekly Warm up:
Ladder pull ups and push ups to 5, jump rope 20 double unders or 60 singles, trunk twists
Skillwork:
Push Press with weights
WOD:
Card Game
- rules will be explained at the box(gym)
Stretch with roller and straps
Monday, February 22, 2010
Cornhole will be a 'load' of fun!!!
Warm Up:
Ring hold 5 seconds or inverted hold 5 seconds, rope climb with trainer present
Skill work:
Sumo Deadlift
WOD:
2 rounds:
10 SDHP w/PVC or 5/10#
10 Wall Balls
10 jump rope
Game:
Cornhole game
Ring hold 5 seconds or inverted hold 5 seconds, rope climb with trainer present
Skill work:
Sumo Deadlift
WOD:
2 rounds:
10 SDHP w/PVC or 5/10#
10 Wall Balls
10 jump rope
Game:
Cornhole game
Sunday, February 21, 2010
It's all about the PRESS!
Warm up:
DJM
Ladder Pull ups and Push ups to 5
Jump rope(20 Double Unders or 60 singles)
Trunk rotations with medball(10#, 14 #)x 5 ea side
Skillwork:
Shoulder press with weight
Kipping Swing work
WOD:
Every minute on the minute for 10 minutes:
5 Shoulder press
5 Box jumps
5 Switch jumps
Stretch:
Shoulders and legs
Keep on bringin' it!
DJM
Ladder Pull ups and Push ups to 5
Jump rope(20 Double Unders or 60 singles)
Trunk rotations with medball(10#, 14 #)x 5 ea side
Skillwork:
Shoulder press with weight
Kipping Swing work
WOD:
Every minute on the minute for 10 minutes:
5 Shoulder press
5 Box jumps
5 Switch jumps
Stretch:
Shoulders and legs
Keep on bringin' it!
Thursday, February 18, 2010
Test Time!
Warm up:
DJM, Ladder Pull ups, Push ups, 10 Wall Squats, Agility Dot drill
SKILL WORK:
front squat 5x5
Fitness Test for time:
500 meter Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
:
DJM, Ladder Pull ups, Push ups, 10 Wall Squats, Agility Dot drill
SKILL WORK:
front squat 5x5
Fitness Test for time:
500 meter Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups
:
Wednesday, February 17, 2010
Gotta Love Leap Frog!
Check out Matthew's Confidence Jump!
Warm up:
Rope swings, entire team tire flip with trainers, 5 thrusters
Skill work:
Deadlift, Confidence Jumps
WOD:
5 tire jumps/step ups, 5 deadlifts, leap frog race
Game:
RACE: Broad jump, Duck walk, Bear Crawl!!
Warm up:
Rope swings, entire team tire flip with trainers, 5 thrusters
Skill work:
Deadlift, Confidence Jumps
WOD:
5 tire jumps/step ups, 5 deadlifts, leap frog race
Game:
RACE: Broad jump, Duck walk, Bear Crawl!!
Tuesday, February 16, 2010
Holy Medballs!
Weekly Warm up:
DJM, Push ups, Pull ups, Wall Squats, Agility Dots
Skill work: Medball Clean
WOD:
10, 9, 8, 7, 6, 5, 4....1
Medball Clean, Wall balls 10/14, Medball Sit ups
Stretch:
Rollers and straps
DJM, Push ups, Pull ups, Wall Squats, Agility Dots
Skill work: Medball Clean
WOD:
10, 9, 8, 7, 6, 5, 4....1
Medball Clean, Wall balls 10/14, Medball Sit ups
Stretch:
Rollers and straps
Monday, February 15, 2010
Dodgin' Balls
REMEMBER: Class starts at 4pm
Weekly warm-up:
Hurdles, 5 planks, dot drill, 5 push press
Skill work:
Thrusters
WOD:
2 rounds: 5 Thrusters w/pvc, 10 Jumping Rope, 15 flutter kicks
Game: Dodgeball
Weekly warm-up:
Hurdles, 5 planks, dot drill, 5 push press
Skill work:
Thrusters
WOD:
2 rounds: 5 Thrusters w/pvc, 10 Jumping Rope, 15 flutter kicks
Game: Dodgeball
Sunday, February 14, 2010
It's "Sumo" time!
Weekly Warm up:
DJM - Left side of board movements
Push ups
Pull ups
Wall squats
Dot Drill (foot work)
Skill work:
SDHP - Sumo Deadlift High Pull
GHD - Back Extensions
GHD - Glute Hamstring Situps
WOD:
AMRAP - As Many Rounds As Possible in 12 minutes
30 Jump rope
20 Back Extensions
10 SDHPs
5 Kettlebell swings
Stretch:
Roller and strap stretch
All we ask, is all you got!
DJM - Left side of board movements
Push ups
Pull ups
Wall squats
Dot Drill (foot work)
Skill work:
SDHP - Sumo Deadlift High Pull
GHD - Back Extensions
GHD - Glute Hamstring Situps
WOD:
AMRAP - As Many Rounds As Possible in 12 minutes
30 Jump rope
20 Back Extensions
10 SDHPs
5 Kettlebell swings
Stretch:
Roller and strap stretch
All we ask, is all you got!
Friday, February 12, 2010
Flippin' Tires was never so much fun!
CLASSES BEGIN AT 4:00 STARTING MONDAY, FEBRUARY 15, 2010
Warm Up:
10 Pushups
10 Pull-ups
Heel to Toe
Roving Plank
Windmills each arm
Dips with Paralettes
Skill work:
Deadlift with Medball
WOD:
3 Rounds
3 Tire Flips
6 Thrusters
12 Medball Deadlift
24 Walking Lunges
All we ask is all you've got!
Warm Up:
10 Pushups
10 Pull-ups
Heel to Toe
Roving Plank
Windmills each arm
Dips with Paralettes
Skill work:
Deadlift with Medball
WOD:
3 Rounds
3 Tire Flips
6 Thrusters
12 Medball Deadlift
24 Walking Lunges
All we ask is all you've got!
Thursday, February 11, 2010
Building Blocks, they are a movin'!
Warm up:
10 Lunges
10 Sit Ups
10 second Planks
Skill work:
Push Press
WOD:
2 Rounds:
10 Superman's
10 Balloon presses
10 Sit Ups
Game:
Building Blocks they are a movin'!
Heart Puzzle
10 Lunges
10 Sit Ups
10 second Planks
Skill work:
Push Press
WOD:
2 Rounds:
10 Superman's
10 Balloon presses
10 Sit Ups
Game:
Building Blocks they are a movin'!
Heart Puzzle
Wednesday, February 10, 2010
Bustin' out the thrusters!
Bustin' out the thrusters!
Warm-up:
10 Push ups
10 Pull ups
10' Heel to toe
10' Roving Plank
5 Windmill ea. arm
5 Dips
Skill Work:
The Thruster
WOD:
5 Confidence Jumps
5 Medball Throw for height 10#/14#
1 Rope Ascents
Tabata Sit ups
Stretch:
Roller work
Always expect more of yourself!
Jim and Dianne
Warm-up:
10 Push ups
10 Pull ups
10' Heel to toe
10' Roving Plank
5 Windmill ea. arm
5 Dips
Skill Work:
The Thruster
WOD:
5 Confidence Jumps
5 Medball Throw for height 10#/14#
1 Rope Ascents
Tabata Sit ups
Stretch:
Roller work
Always expect more of yourself!
Jim and Dianne
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