Thursday, April 26, 2012

WOD- Max Effort 3 REPEAT

Directions: Over the course of 3-5 sets, work up to the heaviest weight possible for each exercise assigned.  Post your max weight in the comments section for each exercise.

Clean and Jerk - 5RM (Max weight for 5 repetitions on each arm)

Snatch -  5RM (Max weight for 5 repetitions on each arm)

Thrusters -  5RM (Max weight for 5 repetitions)


Compare to 2/10/12

Thursday, April 19, 2012

WOD- Cardio 3 REPEAT

Complete reps for minimum time (20 minute time limit)

5 Getups each side
20 Clean, squat, press on each side
30 Suitcase Deadlift each side
40 Snatches each side

Compare to 2/3/12

Tuesday, April 17, 2012

No Kettlebell Classes Wednesday, April 18th

This Wednesday's (April 18th) class will be canceledI will be holding class tonight (Tuesday, April 17th), as well as Saturday, April 21st, as planned.

Friday, April 13, 2012

WOD- Max Effort 2 REPEAT

WOD = Max Effort Day

Work up to a max weight for each movement, using the given repetition maximum assigned.  Do so over the course of 3-5 sets for each exercise.  Once you have used the most amount of weight possible for the prescribed repetitions, you are done that exercise.  Therefore, continue on to the next movement and repeat the process of progressive resistance, ending in a max effort attempt for each one.  The max weight used in each one is what gets logged in the "comments" section below.  FYI, the weight logged needs to be the same for your right and left arm!

1) Turkish Getup - 1RM (1 repetition maximum = max weight moved for 1 repetition)
2) Front Squat - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)
3) Overhead Press - 5RM ( 5 repetition maximum = max weight moved for 5 repetition)

Compare to: 1/27/12

Friday, April 6, 2012

WOD- Cardio 2 REPEAT

20 Minute AMRAP ( as many reps as possible) using an Ascending Ladder for Repetitions.

Directions:  Perform the exercises in the order they are given. Perform each repetition on the right and left side before moving onto the next exercise.  Once the 20 min time limit starts, you will perform 1 rep of each exercise on each arm.  You will then repeat the order using 2 reps on each arm, followed by 3,4,5,6.....Keep moving until your time runs out, at which point, you will log the highest repetition (or round) you made it to, plus any partial rounds.

Windmill
Snatch
Thrusters
1 Arm Swing

Compare to 1/20/12