We have added 5:30 and 6:30 am classes on Tuesday and Thursday!
New shipment of Paleo Kits has arrived! Great for traveling or a just a snack! Tuesday Warm Up: 15 to 20 mins 15 air squats 800m run 10 pass thrus 400m run 10 pass thrus 15 air squats THEN: Roll out 15 mins: 3 sets of 5-8 Pushups/HSPU's Rest 2 mins and do mobility stretching between sets. Use mats/plates for scaling. No knees. If you were successful last week, try adding one more rep per set. For pushups, chest should touch floor and arms should be completely locked out at the top. WOD: ( aprox 15 mins) 5 Rounds: 1 minute Kettlebell swings 2 pood/1 pood (1.25 for Advanced/games women) 1 minute rest Then: After last set of kettlebell swings, rest exactly 2 minutes and do Penalty Burpees. The goal of this wod is to get 30 kettlebell swings each minute. Stop at 30 swings. If you do not get 30, you will record the number of reps you did not complete. For instance, in round 1, if you get 28 kb swings, your score is 2. In round 2 if you get 29, your score is 1. Do this for 5 rounds. At the end of 5 rounds, you will total the number of incomplete swings and multiply by 3 burpees. This is the number of burpees you will do after 2 minutes of rest. Sample set: 0,0,2,2,1 =5 x3= 15 burpees So if you complete all 30 reps for 5 rounds you don't have any burpees! The coaches will not allow you to sandbag weight. Work at your ability and push yourselves!!!
Melissa Gibbs
8/22/2011 11:42:36 pm
Re: the new 5:30 a.m. Tues/Thurs classes, THANK YOU THANK YOU THANK YOU!!!!! Yippeeeeeeeee!!!!!
Justin Goodman
8/23/2011 12:08:09 am
I have never been more excited in my life...
I was thrilled to come this morning at 5:30 until I got my ass handed to me by a 70 lb kettle bell. Then 50 penalty burpees.
8/23/2011 01:05:33 am
Paul B
8/23/2011 01:06:04 am
Was that last comment.
Bradley Schneller
8/23/2011 01:48:09 am
did you ever find the trashcan?
Dotsie
8/23/2011 02:37:59 am
Yaaaay!!!! This is awesome!!! Thanks, guys! Comments are closed.
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