My mom is in town and she joined in on her first kettlebell class :)
Friday
5 RFT
400m Run
10 Ring Pushups
10 Pistols
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Modified
5 RFT
200m Run
10 HRPU
10 Step Ups
Monday
For Time
400m Run
25 KBS/ 5 HRPU
20 KBS/ 10 HRPU
15 KBS/ 15 HRPU
10 KBS/ 20 HRPU
5 KBS/ 25 HRPU
400m Run
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Modified
400m Run
4 Rounds
15 KBS/ 10 HRPU
400m Run
Friday
3 Rounds
20:10 x 3, then switch.
Rest 30 sec between stations, and 2 min between rounds
Row
Ball Slams
KBS
HRPU
Burpees
Wednesday
Fighter Pullup Progression
Foam Rolling between sets
For Time
800m Run
80 DU
40 Situps
400m Run
40 DU
20 Situps
200m Run
20 DU
10 Situps
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Modified
Fighter Pullup Progression
Foam Rolling between sets
For Time
4 Rounds
200m Run
40 Singles
20 Situps or Crunches
Monday
Fighter Pullup Progression
100m jog between sets
5 RFT
10 HRPU
15 Wall Balls
20 DU
Then, 400m Run
(Run is included in time)
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Modified
Fighter Pullup Progression
100m jog between sets
3 RFT
10 HRPU
15 Wall Balls
60 Singles
Then, 400m Run
(Run is included in time)
Friday
Fighter Pullup Prog.
*16 min AMRAP
1 HSPU
1/1 Pistol
100m Run
2 HSPU
2/2 Pistol
200m Run
*Add 1 rep of HSPU, 1 pistol per leg, and 100m to the run every round.
This little piggy went to kettlebell class...
Kick off those cushy shoes! While they may feel nice and bouncy as you walk through the door, it's best to kick them off once you get inside for our Tuesday and Thursday kettlebell classes. Why? Because all that cushion creates a less stable surface... a gap between you and the floor. The squish that feels so cozy while walking around doesn't do you any favors while you are trying to drive your feet into the floor for your strict presses or heavy swings. The cushioning just displaces and disperses all that engergy you're working so hard to generate. You can generate a far greater force from a stable surface than you can from a squishy one.
Imagine yourself in a canoe, floating on the bayou... and you happen to have a cannon. What do you think will happen if you fire that cannon? You'll probably get pretty close to flipping that boat right over, and the cannonball won't actually travel very far. Now, if you move your cannon onto solid ground, you'll get that cannonball to travel much farther!
So, if you want all that force you generate to go where you actually want it to, go barefoot! Not only that, but your feet were designed to give you feedback about the environment in which they stand. With cushy, squishy soles between your feet and the floor, your proprioception (ability to sense your own body's position in space) is diminished.
I'll see you (and your bare piggies) in class!
Wednesday
Partners, For Time
A- 400m Run
B- 100m Walking KBS
A- 100m Run
B- 100 Wall Balls
A+B= 60 Burpees
Monday
Fighter Pullup Prog.
1 min Jumprope practice
1 min rest
4 Rounds
In 90 sec
200 Run
Max HRPU
Rest 30 sec
In place of our regular Saturday class this week, we'll be having a group run at Lincoln Parish Park. We will be leaving from the gym at 8:30, so you can meet us there and follow us over, or meet at the park near the playground area. If you plan to go, be sure to respond on the Facebook event and/or sign in on the MindBody app, so we will know once we have everyone there and can hit the trail!
Friday
Fighter Pullup Progression
Roll out between sets
30:15x10
Wall Balls
Burpees
-Rest 5 min-
400m Run for Time
Accumulate 2 min hanging leg raise