December 26

Warm-up
10 min run-forward, backward, side shuffle
Joint Mobility
30-20-10
Alternating swings
push-ups
slamball
rows
front squat
lunge
Complete 30 reps of each then 20 then 10
Cool down
2 min wall sits
20 rocking chairs

Comp. Training

Hoping to compete in April in Kettlebell sport.
Started training the long cycle
12-16-10
16kg long cycle 64 reps in 20 min
1 min on 1 min off
12-20-10
16kg long cycle 63 reps in 15min
2min on 1min off

Forgot December 14th

Welcome Christine
5min work/2mn rest x 3 rounds
5 Swings L
5 Swings R
5 Thrusters L
5 Thrusters R
5 Bottom Up Cleans L
5 Bottom Up Cleans R
5 Lunge L
5 Lunge R
5 Push-ups

December 22

22 min set
Min1-2 Around the body(1m in each direction)
Min.3-4 Halos
Min.5-6  Figure 8s
Min 7 Good Mornings
Min.8 Windmill L
Min. 9 Squat around the body pass
Min.10 Windmill R
Min.11 Squat around the body pass(opposite dir.)
Min.12 One hand swing L
Min 13 TGU L
Min 14 One hand swing R
Min.15 TGU R
Min 16 Side Lunge(Alternating)
Min.17-18 Snatch L/R
Min.19-20 Clean and Press L/R
Min.21 Swing Catch Squat
Min.22 Deck Squat
Keiths TGUs are looking really good, nice hip bridge.

December 19

4 sets
10-Swing L/R
10-Romainian Dead Lifts
10-High Pulls
10-Deck Squat
10-Elbow to Knee Press

December 12

Warm-Up and Joint Mobility
Deck of Cards
Face cards = 10
Ace = 11
Twos = 12
Threes = 13
Draw a four add 4 bupees
Draw a five add 5 push-ups
Set one
4 people 5 cards each =20 exercises
Hearts= Alt. Swings
Diamonds= Halo Squats
Clubs= Elbow to knee press
Spades = Alt. Lunge
Set Two
Hearts= Snatch
Diamonds= Figure 8 to hold
Clubs= Push press
Spade= One leg dead lift

December 9

Yesterday proved to be a good challenge, today we will take it easy with some stability training.
Welcoming Dawn to her first class.
Warm-Up Joint Mobility
1.Swing-catch-squatx10
2.Clean-press-windmillx5L/5R
3.Forward lunge with pass 10L/10R
4.Renegade rows 10L/10R
5.1/2 TGU x 8L/8R
Complete 3 sets
Cool down

December 8

Warm-up /Joint mobility
45sec. work/15 sec rest. x 3 rounds
High pull/snatch
Clean and Press L
Clean and Press R
KB jump squat
Rows
Mt. Climbers
Plank
Cool down

December 5

Warm up - Joint mobility
12 min round of 1min swing/1min jog
15 min core work
6L/6R TGU
15 overhead sit-up press
15 butterfly crunch
15 leg bumbs
15 kb v-ups
Cool Down

December

This month  we will focus on general conditioning and fat burn.
December 1
Warm-up with 5 min of TGU
Dirty 30
Thirty Reps of each exercise
1.Swing L
2.Swing R
3.Backward Lunge L
4.Backward Lunge R
5.Clean L
6.Clean R
7.Front Squat
8.Push-ups
9.Side plank 30sec.L
10.Side plank 30sec.R