Practice Bridge Ups for 10 mins
Click on this link to see what they look like. See how long you can hold a Bridge for!
http://gymnasticswod.com/content/bridge
WOD:
15 – 12 – 9
Air Squats
Broad Jumps
Jump Ropes (Try Double Unders)
Broad Jump Video: http://gymnasticswod.com/content/broad-jump
CFK is a FUN! strength and conditioning program for young athletes and kids alike. It is used by athletic teams, coaches and many parents that want their kids to grow up healthy, strong and have a life long love of working out. Our program delivers a fitness that is, by design, broad, general and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, and jump, effectively and safely.
6/21/11
6/20/11
Tires are made for Deadlifting!
Buy In: 3x
10 Air Squats
5 Knees Raises while Hanging
60 ft Bear Crawl
Skills: Deadlift review and Tire flips, Handstand work
WOD:
1 Rope Climb
5 rnds
5 Tire Flips
20 Jump Ropes
5 Pull ups
20 Jump Ropes
1 Rope Climb
10 Air Squats
5 Knees Raises while Hanging
60 ft Bear Crawl
Skills: Deadlift review and Tire flips, Handstand work
WOD:
1 Rope Climb
5 rnds
5 Tire Flips
20 Jump Ropes
5 Pull ups
20 Jump Ropes
1 Rope Climb
6/15/11
No Class - Off to the Regionals!
There will be no class on Thursday.
At Home W.O.D.
Warm up: 3x
10 Right let hops => 15m Carioca => 5 Handstand Kick ups (Free standing) => 10 Left leg hops => 15m Carioca (other side)
WOD:
5 rounds
Set up 4 cones: Starting line, 10 yards, 20 yards, and 30 yards. Then do the following exercise at each of the following cones.
Cone 1: 5 Stand-Ups (Wrestlers) or 5 Burpees
Broad Jumps to cone 2
Cone 2: 8 Deadlifts -- Fill your bookbag with some books
Bear crawl to cone 3
Cone 3: 12 Air Squats
Crab Walk to cone 4
Cone 4: 15 Sit ups
Sprint back to the start!
At Home W.O.D.
Warm up: 3x
10 Right let hops => 15m Carioca => 5 Handstand Kick ups (Free standing) => 10 Left leg hops => 15m Carioca (other side)
WOD:
5 rounds
Set up 4 cones: Starting line, 10 yards, 20 yards, and 30 yards. Then do the following exercise at each of the following cones.
Cone 1: 5 Stand-Ups (Wrestlers) or 5 Burpees
Broad Jumps to cone 2
Cone 2: 8 Deadlifts -- Fill your bookbag with some books
Bear crawl to cone 3
Cone 3: 12 Air Squats
Crab Walk to cone 4
Cone 4: 15 Sit ups
Sprint back to the start!
6/13/11
6/9/11
Handstands Anyone?
Buy in:
3x
30 secs. Jumping Rope
10 Monkey Swings
10 Deadlifts with Kettlebell
Skill: Reviewing the Deadlift and practicing Headstands and Handstands
WOD:
4 Rounds
5 sec headstand or handstand holds
10 lunges
100 m Sprint
3x
30 secs. Jumping Rope
10 Monkey Swings
10 Deadlifts with Kettlebell
Skill: Reviewing the Deadlift and practicing Headstands and Handstands
WOD:
4 Rounds
5 sec headstand or handstand holds
10 lunges
100 m Sprint
6/3/11
New Balance: Girls on the Run 5k!
On Monday, June 6th we are going to be running in the New Balance Girls on a Run 5k. The run will take place at the Somerset County Court House. This is at the corner of E. High St. and Grove St.
Parking is available here: http://www.findsomerville.com/pub/iamap
Please Arrive by 5:30 to register and pick up your packets
Registration: You can register online or at the site of the race.
Any other questions please email me: pete@guerrillafitness.net
Think about the word SUCCESS!!
What does this word mean to you and what are some other words you would use to describe it. Bring in your list for next Thursday.
6/2/11
Deadlifts and Handstands
Welcome to June! This month we will be working on Deadlifts and Handstands.
Buy in:
2x
Bear Crawl
Crab Walk
10 Hurdle Jumps
Skill: Deadlift
WOD: AMRAP in 10 mins
10 Deadlifts
10 Box Jumps
200m Run
Extra Credit: 2x
30 second push up hold at the top
30 second push up hold at the bottom
Game: Farmers and Lumberjacks
Buy in:
2x
Bear Crawl
Crab Walk
10 Hurdle Jumps
Skill: Deadlift
WOD: AMRAP in 10 mins
10 Deadlifts
10 Box Jumps
200m Run
Extra Credit: 2x
30 second push up hold at the top
30 second push up hold at the bottom
Game: Farmers and Lumberjacks
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