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Posts Tagged ‘core’

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Welcome Back Phase #4-Fat Loss Kick Off Workout

By on Monday, April 19th, 2010 | No Comments

Core gasser 30/30 1. Jumping jacks 2. Sky divers 3. Reverse crunch 4. Squats 5. Russian twits 6. Grape smashes Repeat 2x 40/20 1x Stations 30/30, 40/20 last 4 1. Kettlebell swings 2. Pushups 3. Monkey jumps 4. Med ball slams 5. Wall sit 6. Bridge 7. 1-legged hip pop up 8. Band rows

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Khaos- Core and 60/60 Stations- Unilateral Power Endurance

By on Thursday, April 8th, 2010 | No Comments

Don’t forget to register for the next session of Kettlebell Khaos 40/20 Core 1. Diamond Cutters 2. Russian Twists 3. Superman Holds 4. Bicycles 5. Kettlebell Hot Potato 60/60 1. Kettlebell Jerk 2. Jerk 3. Snatch 4. Snatch 5. High Pull 6. High Pull 7. Renegade Hold 8. Renegade Hold 9. Renegade Row 10. Renegade [...]

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Nasty Core/Gassers and 60/60 Stations

By on Wednesday, April 7th, 2010 | No Comments

Core/Gasser 50/10 1. Jumping Jacks 2. Pushup Burps 3/3 3. Reverse Crunch 4. Mountain Climbers 5. Agility Hops repeat 2x Stations 60/60 1. Band Shuffles 2. Bronco Squat Thrusts 3. Super Lunges 4. Pushup Bridge triple knees 5. Crab Walk Dance Jumps

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Core and Stations with some trisets

By on Monday, March 29th, 2010 | No Comments

Core Circuit 40/20, 50/10 1. V-ups 2. Sky divers Alternate 3. Butterfly kicks 4. Bridge 5. Side Bridge 6. Side Bridge Stations 40/20, 30/60/90 1. agility ladder 2 in/out 2. Contra lateral Pushups 3. Box Jump/squats AM/ Pull-ups PM 4. MB slam thrusts 5. Speed Rows 6. X-Band Walk 7. Intoxicated Monkey Squat jumps 8. [...]

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Core, Continuous 30′s and agility ladders

By on Wednesday, March 24th, 2010 | No Comments

Core 40/20, 50/10 1. Diamond Cutters 2. Bridge Burps 3. Tricycles repeat 3x rest :60 gassers continuous 30’s 1. grape smashes/high pogos/squat thrust/iso-pushup hold rest :60 repeat 3x Stations 1. Agility Ladder- 2 foot run/ 2 foot hop 2. Calf raises 3. 3- legged dog 4. triceps band pushdown 5. Jumping jack squat 6. Band [...]

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Welcome Back- Gasser + Core & Stations Phase 3 Rings in!

By on Monday, March 15th, 2010 | No Comments

Gasser and Core 30/30, 40/20 1. Jumping Jacks 2. Knee To Chin 3. Butt Kicks 4. Pushup bridges 5. Squats Stations 30/30, 40/20 1. Med Ball Over/Under throws 2. Squat Thrust 3. Pushups 4. Band 1-Handed Rows 5. Punching 6. Kettlebell Swings 7. Bear Crawl 8. Agility Jumps 9. Russian Twists 10. Step Ups AM/Pull-Ups [...]

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Core and 9-Stations Circuit–Monday makeup

By on Monday, March 8th, 2010 | No Comments

core circuit 40/20, cont 30 1. Undertaker situps 2. Sky diver holds 3. Hip thrust with a Twist 4. Bicycles. Repeat 2x for 30s Stations 60/60, 40/20, 20/10 1. Bulgarian split squats 2. Agilty ladder jumping jacks 3. Iso-holds leg kicks 4. Kettlebell 1-handed swings 5. Band bear crawl 6. Mb slam 7. Squat thrust [...]

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Body Weight 300 (back by popular demand)

By on Wednesday, February 24th, 2010 | No Comments

Per the request of Ashley- Bodyweight 300- 15:00 50 reps of each exercise 1. Side bridge Up/Downs 25/25 2. T-Pushups 3. Speed Rows 4. Jumping Jacks 5. Reverse Lunge 6. Mountain Climbers (50/50) Core repeat each 2x before moving on. 1. bicycles 2. T-Hyper Holds 3. Burps rest :90 repeat again 50/10 rest :90 repeat [...]

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Core and Gasser circuits with Stations (New Instructor for a day :)

By on Tuesday, February 23rd, 2010 | No Comments

Core and Gasser Circuit 40/20, 20/10 1. Squats 2. Bicycles 3. Side Bridge Up Down (weak side) 4. Pushups 5. Supermans 6. Squat Thrust 7. Side Bridge Up Down’s (strong side_ 8. bridge Up/Downs rest:75 Stations 40/20, last 4 of the day 50/10 1. Lunges 2. Band High Pulls 3. Verticals 4. Hip Bridge 5. [...]

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KK- Intro to Jerks + Core and 40/20 circuits

By on Thursday, February 18th, 2010 | No Comments

Snatch- 5:00 Military/Push Press/ Jerk- 5-7 40/20 weak side first 1. Snatch 2. Turkish Getups 3. Sprint/Mountain Climber 4. Jerk 5. Goblet squat rest :90 repeat 1x Core 30/30 1. Windmills 2. Windmills 3. Bridge 4. Rengade Hold 5. Renegade Hold 6. Undertaker Situps

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