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Partner Workout
Pyramid Exercise
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Partner 1: Jumping Jacks
Partner 2: SDLHP (sumo dead lift high pull)
Switch partners as each round is completed. Each partner must exucute the same amount of reps each round until both partners have completed all rounds/reps.
Post times and partners below in the comment section.
Robyne, Linda, and Annette!
20 pushups
25 meter swim (any stroke)
x 4 rounds for time
Enter the pool feet first and begin swimming from a dead stop. Do not dive in head first or use the wall to push off.
TEAM WORKOUT: To be determined
Cool Down:
25 meter underwater swim
With one breathe, submerge yourself underwater by jumping in, feet first. Once submerged, complete a full 360 degree forward roll somersalt underwater and then travel the length of the pool until you reach the other side. This exercise is a pass/fail evolution.
Post workout times below in the comment section. Also post the results of the team workout and underwater swim.
10-20-30-40-50
double unders
pushups
Jump squats
superman back extentions
Run 400 m
x 10 rounds
Start one round every 2:30 until all ten rounds are completed. Each round will be timed individually. Log each time individually and find the average after all ten rounds are completed.
To find the average, add all ten rounds and divide by 10. To make the math easier, log each round in seconds.
Log your average time below in the comment section.
Handstand pushups
Helen
400 meter run
21 kettle bell swings
12 burpees
x 3 rounds for time. Post times and kb loads below. This is a great, short workout. Push yourself through the entire workout maintaining the same intensity throughout.
Don't forget the hook grip!!! It's a pain in the thumb but after a week, your thumb will get used to it.
30 squat cleans
400 meter run
x 5 rounds
Post times and loads in comment section below. When determining the appropriate weight, choose a weight that is challenging for you. Since we have yet to establish max loads, start with 30% of your total body weight and scale from there.
Picture of the Day: The first day of our pool program turned out 6 people. Not bad but needs to be better if we are going to continue the program. I understand the weather played a part but plan on Sunday being a great day to try something new and challenging. I expect to see, at least, 10 people next week.
Welcome to the first day of our Hydro Conditioning class. This workout will depend on the number of athletes attending as well as the strength of the class as a whole. We will scale the workouts as needed to meet the ability of our athletes.
Stand by for a great workout. It's time to get wet!
400 meter run
50 situps
100 wall ball thrusters
200 double unders (or 500 single)
100 wall ball thrusters
50 situps
400 meter run
FOR TIME! Compare to July 16th, 2009