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Thursday, March 3, 2011
Tabata sets of:
Parallette Passthroughs
Med Ball Sit-ups (20/14#)
Push Press (45/30#)
Then 800m Run
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Tactical Kettlebell - March 1, 2011
Warm Up:
20 Swings
10 Cleans (5 right/5 left)
10 Clean and Presses (5 right/5 left)
Workout:
4 Rounds
Clean and Press- 3 Reps (Right and Left)
Two Handed Swing- 10 Reps
Goblet Squat- 15 Reps
Core:
Around the World - 1 minute
Trunk Rotations - 1 minute
Good Mornings - 1 minute
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Wednesday, March 2, 2011
"Helen"
3 Rounds for time of:
400m Run
21 KB Swings (24/16kg)
12 Pull-ups
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Tuesday, March 1, 2011
"Blake"
4 Rounds:
100 Ft. Walking Lunges with 45/25lb plate
30 Box Jumps
20 Wall Balls
10 Handstand Push-ups
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Monday, February 28, 2011
Back Squat 3-3-3-3-3
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Intro to Tactical Kettlebell Class
Free Intro to Kettlebell Class - 10AM
We had a great turnout of 14 people for the Tactical Kettlebell Class. Many in the class had never touched a kettlebell before today.
Exercises covered:
Two Handed Swing- focusing on hip drive to create that pendulum effect
One Handed Swing- seeing how important hip drive is during a unilateral movement
Clean- hips and elbow, allowing the kettlebell to rotate around the arm instead of slamming into it
Workout:
5 minutes of Two Handed Swings, max reps with limited or no rest
5 minutes of Cleans, max reps with limited or no rest, alternating arms after five reps
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Friday, February 25, 2011
Buy-in: Handstand Push-ups (20 men/10 women)
5 Rounds:
20 Double-unders
10 Box Jumps
10 Deck Squats
500m Row
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Thursday, February 24, 2011
"Nasty Girls"
3 Rounds for time of:
50 Air Squats
7 Muscle-ups (Mod: 7 Chest-to-bar Pull-ups, 7 Ring Dips
10 Hang Power Cleans (135/95#)
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Wednesday, February 23, 2011
AMRAP 15 minutes:
20 KB Swings (24/16kg)
15 Tire Flips
10 Burpee Broad Jumps
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Tuesday, February 22, 2011
"Recess"
5 Rounds for time of:
6 Ground-to-overhead (135/80#)
100 Single-unders
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