Thursday January 27, 2011
Overhead Squat 2-2-2-2-2-2
4 Overhead Squats
50 Double Unders
I love the second article as it makes the strong point that lonely stale fitness at globo-gyms is no longer cutting it for people….it’s all about connection, which all you TAL’ers have made with each other. It’s more fun and meaningful when you’re getting your butt kicked with your friends!
Tom is in his first week of classes coming out of On Ramp and I’m so proud of how hard he’s working. It wasn’t 3 weeks ago that squatting was a problem….going all the way to the bottom now. Katie’s bringing up the rear with some serious farmer carries. She’s headed into the St. Paul Fire Academy in a few weeks. She’ll be sure to crush ax chopping and hose pulling!
Wednesday January 26, 2011
2 x 20 lateral ball slams (each side)
3 x 1 minute ring plank holds
2 x 15 kb cross-chops (each side)
2 x 6 mobility get-ups (each side)
AMRAP: 12 minutes
1 Farmer Carry down and back
5 Burpee Box Jumps (24 in)
Tuesday January 25, 2011
Intervals: 5 x 30 second intervals for each exercise. Alternate exercises within each couplet before switching to the other couplet. 30 second rest in between work. 3 minute rest between couplets.
Deadlifts (use weight to fall in the range of 10-12 reps in 30 seconds)
10 yd. Sprints
Aaron with a nice snatch set-up before he pulls from the floor….in hiking boots. :) Hey, he’s not the first one to forget to bring his shoes!read more
Monday January 24, 2011
Front Squat 5-5-5-5-5
Find your five rep max.
20 Ring Pull-ups (scale as needed)
30 Rack Lunges 65/95
This is the best part about coaching….seeing folks set their limits higher and higher. Jill previously was intimidated by jumping on one 45 pound plate. This is about 2 weeks later! Yay!!!read more
Friday January 21, 2011
Box Jump 4-4-4-4-4
Weighted Bear Crawl x 3
1/1 Turkish get up (30/45)
25 Double Unders
3 (on the heavy side)
Thursday January 20, 2011
Weighted Push-ups 4-4-4-4-4
L-sits on Rings 4-4-4-4-4
100 Wall Balls
Intermediate: 800m, 75 Wall Balls
Beginner: 600m, 50 Wall balls or air squats
A quick reminder to get your registrations in for the Gymnastics Workshop! Great job to all the new folks entering into classes, you guys are doing great!read more
Wednesday January 19, 2011
Find your max.
Kettlebell Cross Chops 3 x 15 each side
WOD: 10 minute running clock, equal reps each exercise. Perform equal reps between each exercise in whichever combination you choose for max reps.
Get Ups with Med Ball (14/20)
Substitutions for get-ups include: regular sit-ups, sit ups with a medicine ball, v-ups, v-ups with a medicine ball. Make it challenging for yourself whichever level you are at.
Be sure to introduce yourself to the first group of new folks coming into classes!
Sign up for the COED gymnastics progression class on the 29th! It’s time for some of you to start walking on your hands. You won’t get to that unless you take yourself away from the wall! Register on the Events/Workshops Tab. The workshop runs from 9-11am that Saturday!
Be sure to put your name down sooner rather than later for our Vertical Endeavors Group Climb on February 12th, 3-5pm.. We are planning on meeting up at Washington Square Grill in WBL afterward. They don’t take reservations, but I’m going to give them a head’s up anyway that masses of people are going to come in at once! Meet some new friends and have FUN!!!!
Folks just doin’ what they do best. Sledge-hammering, jumping, swinging…..nice air time on your burpee Andy!
Tuesday January 18, 2010
Find one rep max.
21 Shuttle Runs
15 Shuttle Runs
9 Shuttle Runs
Pick a skill that you need help with and work on it for 5-10 minutes.
Excellent job everyone on your pull-up progress! Keep at it. Attack that skill!read more
Monday January 17, 2011
Overhead Rack Lunges
2-2-2-2-2 Each Leg
In between each set:
Advanced: 4 weighted pull-ups
Intermediate: 4 negatives or practice kipping pull-ups
Beginner: 4 ring pulls as parallel to the floor as possible
7 Power Cleans (115/155)
20 Squat Jumps (hit below parallel every one)
2 Rope Climbs
Either Pam is concentrating on her floor presses, or she’s focusing on her levitating forearm! A woman of many skillsread more
Friday January 14, 2010
Back Squat 3-3-3-3-3-3
Find your 3 rep max.
20 Minutes for highest round: Increasing reps each round 2, 4, 6, 8…..
Overhead Lunges (35/45)
Lateral Ball Slams to wall (2 each side, 4 each side….)