Slacking…

Posted by piphunt on December 9, 2010 in Adventures of Pip, Fitness |

While my posted workouts have been absent, the workouts definitely haven’t been! My class with Re Wikstrom and Hannah Whitney has been awesome; those girls have been working their butts off! I’m so proud of them! We’ve been skiing a little bit too. It’s awesome to put our training to the test (Even if our quads are screaming from five rounds of cleans and burpees…..

Yesterday’s workout was brutal, especially because I didn’t tell the girls the plan before hand. I wanted to make sure that they worked at 100% for each set.

As Many Rounds As Possible in 7 minutes

5 Two for One

5 Knees to Elbows

Rest three minutes

AMRAP in 7 minutes

10 box jumps

10 medicine ball slams

Rest Three Minutes

AMRAP in 7 minutes

200 meter run

20 burpees

DONE!

Two for Ones – this move is essentially a wall ball on crack. Instead of squatting, and throwing the ball, and coming back to the starting position, we threw in an extra squat.

Step 1: Squat with the ball against your chest

Step 2: Explosively stand out of the squat, fully extending your hips to project the ball upwards. Yes, you are throwing the ball, but your legs should be doing more work than your arms.

Step 3: Quickly (hint: be explosive) do a full squat, and return to standing, before you catch the ball. This can be really tricky. It is more important to make sure that you are doing an extra squat between each wall ball ┬áthan slamming your face with the ball because you’re exhausted. But, I do encourage you to give it a shot!

Knees to Elbows – Hang from the pull up bar, contract your shoulder blades and raise your hips to bring your knees to your elbows. This move requires skill and flexibility, so if you can’t do it first try don’t worry, you will get it!

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