Holiday Weekend Workout!

Saturday - April 3

"Warm-Up"

4 rounds of:

Jog in place, 30 sec

Power Squat, 30 sec

Ski, 30 sec

Knee Drive, 30 sec

Level 1 Drill, 30 sec

Rest, 60 sec

"Strength"

3 rounds for max reps of:

Incline Bench

Push-Up

"Met-Con"

As many rounds as possible in 12 minutes of:

Run to Light Post and Back

DB Push Press, 15 reps

Air Squat, 15 reps

Good job keeping your Pose form!

Class Recap

Wednesday, March 31

Warm-Up

2 rounds of:

Squats, 10-15 reps

Back Extension, 10-15 reps

GHD Sit-Up, 10-15 reps

Stretch and Power Clean form check

Strength

Power Clean 5x5

-The power clean is a tough one but the time invested will be well worth it.

Met-Con

As many rounds as possible in 12 minutes of:

Run 1/5 mile

15 Wall Ball Shots

5/10 Handstand Push-Ups/Handstand Hold (seconds)

Class Recap

Sunday - March 28

Warm-Up

4 rounds of:

Butt Kicks, 30 sec

High Knees, 30 sec

Knee Drives, 30 sec

Plank Hold, 60 sec

Rest, 30 sec

-This got the group going and after everyone tied their shoes, we were good to go!

Stretch and Squat form check

Strength

Deadlift 3x3

-Everyone is getting better here, nothing like some good linear strength progression.

Met-Con

As many rounds as possible in 12 minutes of:

7 Push-Ups

14 Jumping Pull-Ups

21 Squats

Good job George! We hope to see you again.

Schedule and Class Recap

Schedule

Sunday 3/28 @ 9:00 am

Wednesday 3/31 @ 7:00 pm

Recap: Wednesday - March 24

Skill:

Handstands

Strength:

Front Squats

WOD:

Stations - work for 30 seconds and then immediately move onto next exercise

Total Time: 9 minutes

Exercises:

Hanging Knee Raises

Dumbbell Farmers Hold

Burpee Jumps

This workout looked simple but it ended up being pretty effective!

Catching Up

Sorry for the delay in posts recently but riding a train on my way back from NYC leaves me with some extra time. I have some videos but I can't load them using my connect card. I'll throw them on here when I get connected to a LAN line.

By the way, class this week will be: Tuesday at 6:30 and Saturday at 9:00

Enjoy!

Thanksgiving Workouts - 2 in one session to clear room for a big turkey dinner

Another Workout

Wednesday - November 11

Skill Work:

Turkish Get-Ups

Strength:

Pull-Ups

Workout:

21-15-9 reps per round of:

Deadlift

Dumbbell Push Press

Great job everyone!

Deadlift #/Push Press #

Anne - 65/15

Kerri - 105/25

Matt - 185/35

Wednesday - November 4

What a great class to get November started!

Welcome to Betsy who attended her first FFT class. Great job Betsy!!!

Skill 1: Introduction to the Overhead Squat, this would come in handy later on...

Skill 2: Introduction to Turkish Get-Ups, I love that skill. One of my favorites. Seriously, if you have shoulder problems, spend some time working on your TGU and you will get strong quickly. It was my choice for rehab when I dislocated my shoulder this spring, now I can do handstand push-ups again!

Workout:

3 rounds for time of:

Weighted Overhead Lunges

Dumbbell Swings, 15 reps

Push-Ups, 10 reps

I wasn't sure how effective this workout would be but I think it did it's job.

Afterwards we all cheered on Kerri as she tried out her new bands. Not too long of a video but you can see Kerri has been working on her kipping swing.

Great job again everyone. See you on Saturday!

Thanks,

Mark