Swing/Burpee Ladder
For time:
1. 10 KB Swings
2. 1, 2…10 Burpees
Tag: Swing
Categories
Grand Opening
Today was our grand opening and it went well. We gave away a lot of door prizes, talked to some new and old friends, and had two really good workouts.
Thanks to those who attended and to those who donated door prizes. 41Fitness appreciates your interest and support!
Our doors open at 6:00 a.m. on Monday morning. Don’t forget to set your clocks back.
41Fitness wishes all a fun and safe Halloween night!
Fight Gone Filthy
Work for one minute at each station; rest one minute between 5th and 6th station.
– Box Jump
– Jumping Pullups
– Kettlebell Swings
– Walking Lunge
– Knees to Elbows
– Push Press
– Back Extensions
– Wall Ball
– Burpees
– Double Unders
Team Underground Strength
Two teams, five minutes at each station. Count rounds completed of tire pull and drag (down and back equals one round) and 100ft farmer’s walk.
Station 1
1a. Tire Pull
1b. Tire Drag
Station 2
2a. Farmer’s Walk
2b. Sledge Strikes
Categories
Foundations WOD
Workout
AMRAP – 15 Minutes
– 6 Jumping Pullups
– 6 KB Swings
– 6 Burpees/Squat Thrusts
Categories
Foundations WOD
Stations (45 secs work, 15 secs rest)
Four times at each station, eight minutes total
– Press, Push Press (barbell or kettlebell)
– Kettlebell Swing
Warmup
Mobility Exercises
Row Instruction
Deadlift Instruction
Workout
10,9,8,7,6,5,4,3,2,1
Deadlift (Male: 225lb, Female: 155lb) Scale to your capacity
Run 400m on even rep rounds, Row 500m on odd rep rounds
Short Variation
10, 8, 6, 4, 2
Deadlift or KB Swing
Run 400m or Row 500m each round
Categories
2009-10-13 Park WOD
Workout
15 Minute AMRAP
– 6 Jumping Pullups or Pushups
– 9 Air Squats
– 12 KB Swings
Categories
2009-10-5 Park WOD
Workout
Complete the following each minute for 15 minutes.
1. 1o KB Swings
2. 5 KB Right Arm Press/Push Press
3. 5 KB Left Arm Press/Push Press
If the minute ends before you finish your reps, complete your reps and wait for the next minute to begin.
Categories
2009-09-30 Park WOD
Workout
Helen
3 rounds for time
1. 400m run
2. 21 KB Swings
3. 12 Pullups
Workout
Double Couplet Intervals
Total of 8 Cycles, 30secs work – 15secs rest. Alternate between the movements in each couplet. Each movement is a cycle.
First 4 cycles (6 minutes)
1a. Swings
1b. Burpees
Second 4 cycles (6 minutes)
2a. Situps
2b. Air Squats
Categories
2009-09-15 WOD
Workout
“Uh oh, UNO!” or “Deck of Cards”
– Zeros = 10 Burpees
– Blue = Pushups
– Red = Swings
– Green = Push Press
– Yellow = Goblet Squats