Month: May 2018

Strength Focus

Every 2 minutes for 4 rounds:

Single leg hip hinge, 7- 10 per leg

Weighted step ups, 7 per leg

Dead Bug, 40 sec hold

 

Conditioning Workout

Working with a partner for 12 minutes, alternate between

Sled Pull
Step Overs

 

 

 

 

Hoping everyone had a wonderful long weekend!

Here is the plan for Wednesday’s class:

Strength Focus

Every 2 minutes complete the work from each station for 3 rounds
A)  Deadlift   8 – 10 reps
B) Seated Dumbbell Press  8 – 10 reps
C) Reverse Snow Angel  20 reps

Conditioning Workout

In teams of 3 with only one member working at each station at any one time, complete 3 rounds of:

45 seconds of work, 15 seconds to switch stations
A) Row
B) Kettlebell Swings
C) Rest

 

 

 

 

Reminder the May Long Weekend is this weekend and there will be no class on Monday, May 21!

Strength Focus

Goblet Squat     5 sets of 5 reps, 3 -2-1 pace
Banded Row     5 sets of 10

Med ball to box technique

Conditioning Workout

In pairs, work to complete 3 rounds of
30 Med ball over the box
4 Burpees
4 Laps of Gym

 

 

 

 

Hoping everyone enjoyed a lovely Mother’s Day weekend and was able to get outside and spend some time with family and friends.

Here is the plan for Monday’s class.

Warm-up
Dynamic work and Golfers warm-up

Strength
Landmine Press  3 sets of 8 reps  each arm
Bird Dog  3 sets of 12
Heel Drops 3 sets of 8 reps each leg

Conditioning Workout
As Many Rounds as Possible of:
6 Sumo Deadlifts
10 KB Swings
Lunge walk
10 Step-ups
6 Shoulder Press
Lunge Walk

 

 

Strength Focus

Every 2 min for 4 rounds at each station

A) 6 seated pistols (each leg)
B) 8 Sumo Deadlifts – working towards RPE of 8/10
C) 10 Face Pulls

Workout

Complete 10 minutes of:
5 Sumo Deadlifts
10 Kettlebell Swings
15 Step-ups with Kettlebell

 

Strength Focus

Complete 4 Rounds of each exercise station.  Work for 30 seconds/rest 30 seconds.

A) Single Leg Deadlift with KB alternating hands (shoes off)

B) Banded Glute Bridge

C) Bent Over Row

D) Partner Pallof Press

 

Conditioning Workout

5 Rounds of:
10 calorie row, 1:1 work rest in partners

 

Golf season is upon us and for those of you who are golfers, we will be reviewing a great little golf warm-up that you can use before you golf. (Courtesy of Robert Linkul)

Golf warm-up

5 hinge and reach
3 lunge step rotations (each leg)
3 Single Leg DL (each leg)
2 kneeling hip/ham stretch (each leg)
3 alternate grip hinge (each arm)

Strength Focus

Heel Drops   4 sets of 10 each leg
Alternate with
KB Farmer Carry   4 sets of 4 lengths

Workout
5 Rounds of
10 KB swings
10 Step-ups
10 Medball Squat and partner toss