Kettlebell Snatch

5-5-3-3

 

21-18-15-12-9

REMINDER: Classes start on the hour, please make it a point to be on time or 5 minutes early. If you find your going to be late please make plans to come to an alternate class that day.

 Cell phones will not be permitted during class time any longer. We program the workouts down to the minute, and find texting and phone calls to be disruptive to the flow of the session. If there happens to be an important issue and your phone is needed please  let us know before class starts

WOD:

 

Power:

Power Clean

3-3-3-3 GO HEAVIER!!

 

Met-Con:

10 Rounds

10 Power Swings (53/35)

10 KB Push Press (5r5l) (53/35)

25 Double Unders

 

Barbell Push Jerk —– > VIDEO

3-3-3-3

 

Amrap in 20 min of:

Danny Boy rockin out some deep push-ups! (smile and all!!!)

 

WOD:

 

“Cindy”

20 Min AMRAP

5 – Pull-ups

10 – Push-ups

15 – Air Squats

WOD:

 

Power:

Cleans ———- VIDEO

3-3-3-3

 

Met-Con:

“Karen”

150 Wall Ball’s (20/14)

Kettlebell Push Jerk

5-5-3-3

 

10 rounds for time

10 - Box Jumps

5 – Deadlifts at 60% 1rm.

Keeping up with the school yard workout theme were jumping rope today. The rope climbs were awesome yesterday, definalty adding more of those into the programing. The level system should be up and running by the end of the week, just getting them put into PDF format so you all can download it at home from our site. 

Today is day 3 of the power phase , yesterday we had some awesome improvements on the kettlebell snatch, some did it better form, and some got real heavy snatches done, it was a great day. 

Here is a cool article on Bare  Foot Running and the benefits of it.

 

 

Power Clean ————— VIDEO

5-5-5-5

 

“Annie”

50-40-30-20-10

Today we continue with our “power” phase.  Yesterday i started to wonder something. I see an inconsistency in “athleticism”. This definatly includes myself. I look at the skills we work on and how proficient we get at things like the clean, the deadlift. kettlebell swings , turkish get up’s and etc.  Then I see how hard we fail at simple play ground movements that we used to do on a daily basis FOR HOURS! Climbing trees, ropes, poles, basketball hoops at the park, the cage behind home base and whatever else we could get our hands on. Yesterday we did long jumps and THEY SMOKED ME! as well as 99% of the people who trained at Ignite. This is a movement we did 1000x a day playing hopscotch or jumping over streams, or walls and so on,when we were kids, and its lost. So that being said its our goal to make everyone proficient at being a kid again as well as proficient at Olympic lifting, power lifting, kettlebell training running, rowing etc. We believe if you have a good pull-up you should be able to climb a rope a few times. If you have a 185 hang clean, you should be able to long jump pretty far, follow what were saying. Whats the point of owning a skill in a stable environment, if when thrown out into the “real world” we cant even climb a rope to save our lives. Just another addition to our philosophy on being fit.

 

WOD:

 

Power:

Kettlebell Snatch “heavy” ——— VIDEO

5-5-3-3

 

Met-Con:

5 Rounds for time