Wednesday April 25th workout

Joint mobility

Circuit:
Snatch 10/10
Reverse Lunge 10/10
Clean and Press 5/5
Row 5/5
Thai boxer ab drill 10/10

As many rounds as possible in 20:00

Intervals
Swing :30/:30
Jog 1:00
Rest :30
4 rounds

The final calss of the final week of this round. Great work everyone!
Enjoy the week off and we'll be back at it on May 7th!

April 25th Workout (Tuesday)

With all the talk about the training for the movie "300", I decided to to a little something different today.

After some joint mobility we did:
Swing x25
Step up x25 (using the bench of a picnic table)
C&P x25/25
V-up x25
Pushup x25 (modified if needed)
1 arm row x25/25
Thruster x25
Reverse lunge x25/25
swing x25

it took about 18 minutes for everyone to finish.

Monday April 23rd Workout

Walking lunge:
Forward
Backward
Lateral both directions

TGU 5/5

Snatch :30/30
Burpee :30
Rest :30
6 rounds

Thursday April 19th workout

Windmills 5x5/5

SSST

Kb circuit 10:00
halo 1:00 each direction
slingshot 1:00 each direction
windmill 1:00 each side
uppercut 1:00 each
slingshot 1:00 each direction
swing 1:00 each side

Wednesday April 18th workout

A1 Reverse Lunge 1:00
A2 Pushup :30
A3 KB row :30

B1 Slingshot 1:00
B2 Uppercut drill :30
B3 1 hand kb swing 1:00 (:30 r/l)

C1 Hot potato :45
C2 Gladiator Pushup :45
C3 Thai knee to elbow :45

Tabata interval:
swings x4 rounds :20 on :10 off
Chase the rabbit x 3 rounds :20 on :10 off
swings x1 round :20 on :10 off

Monday April 16th Workout

Joint mobility
Walking Lunge fwd, back, lateral
Kettlebell Circuit
Row
Clean
Thruster
Squat
Swing
:30 each drill, KB doesn't touch the ground
:30 rest, repeat with the other arm
2 rounds

Swing :30 r/l
Squat :30 r/l
Thruster :30 r/l
Clean :30 r/l
Row :30 r/l

Swings Tabata
:20/:10 x 8 rounds

Thursday April 12th workout

Circuit:
Pushup
Split Squat
See saw press (kettlebell)
Alternating KB rows
Sandbag Deadlift

1:00 on/1:00 off

Intervals:
1 hand swing 1:00
Jog/rest 2:00
2hand swing/thruster
Jog/rest 2:00
burpee
Jog/rest 2:00
1 hand swing
Jog/rest 2:00
2hand swing/thruster
Jog/rest 2:00
burpee
Jog/rest 2:00

Wednesday April 11th workout

Alternating Ladders
A1:Clean and Press 3,5,7,9
A2:Row 3,5,7,9

2 rounds

B1:Squat 4,6,8,10
B2:Pushup 4,6,8,10

3 rounds

Tuesday April 10th 7am workout

Small class. Spent a bit of time working on snatch technique.

Intervals:
Short circuits followed by a light jog. 8 rounds total.
Swings, Thrusters, C&P, Rows Slingshots and Burpees.

Monday April 9th

A1: KB row 10/10
A2: Thruster 10
A3: Swing 10/10

B1: Double Lunge 5/5
B2: Chase the Rabbit 10/10
B3: Pushup 10

C1: Lying toe touch :30
C2: Pleasant valley :30
C3: Plank :30

Intervals:
Burpees/swings Tabta-style :20 on /:10 off
8 rounds

Lead Boots
Hindu Squat 26
Reverse lunge 12/12
Jump Squat 26
Jump Lunge 12/12

Friday April 6th 7am workout

Very small class on a cold (38 degrees) Friday morning

SSST
Elizabeth-184/8kg
Brian-137/24kg
Great Work!

Circuit:
Singshot 1:00
C&P :30 per arm
Singshot 1:00
Swing :30 per arm

Intervals:
Thruster x10
Row x10/10
Jog
4 rounds

Thursday April 5th workout

A1: Split Squat 10/10
A2: KB Row 10/10

4 rounds

B1: Gladiator Pushup 8/8
B2: Thruster 10

4 rounds

C: Pump/Tuck jump ladder up & down
3:1, 6:2, 9:3, 12:4, 9:3, 6:2, 3:1

Intervals:
Swing/Burpee :30 each
Thruster/ Burpee :30 each
Swing/ :60
Swing /burpee :30 each
Jog between each

Wednesday April 4th workout

Walking lunge fwd
Bear crawl
Walking lunge backward
Bear crawl
Lateral step and squat

KB press 1x0/10
KB row x10/10
alternating, 3 rounds total

Gladiator ( no weight) x8/8
Tuck jump x8
alternating, 2 rounds total

Intervals:
KB swing:30, burpee:30
short jog (about 1:00)
4 rounds

Monday April 2nd workout
A1:Pushup 10 reps
A2:Split squat 10 reps per leg
as many rounds as possible in 5:00
B1: KB Row 10 per arm
B2: KB squat 10 reps
as many rounds as possible in 5:00
C1:V-up :30
C2:Plank :30
as many rounds as possible in 5:00I
ntervals:KB
Swings :30, short jog
Burpees :30, short jog
6 rounds total