Sept 27

Since we have a bout this weekend, we stopped after the 6x3 backsquats and cooled down with 2 burpee ladders (1-2-3-4-5-4-3-2-1)

Sept 22nd workout

DB = dumb bells. Sorry for blurry quality, my hands were shaking after all of the grip work.

Sept 20th workout

warm squats: (15 airsquats
10 jump squats
5 tuck jump ) x 2

1 min step ups - body weight, 1 min rest
1 min step ups - increasing weight, 1 min rest) x 3 rounds

5 x5 Zercher squat (http://www.youtube.com/watch?v=14e12wFB2GQ)

1 min cardio with 2 min active rest (such as ball tosses)

done as prescribed. last airsquats/bear crawls are x3

Sept 14th workout

Instead of kettle bell single leg deadlifts (KB SLDLs) with single leg box squats (which are awesome, btw) with we did 3 rounds of 10 deck squats (you can use a small lift like an aerobics step up deck to make this easier - feet on the ground, back on the deck) - http://www.youtube.com/watch?v=I3W2AWay-dg - and we skipped the kettle bell snatches. Lighter night. You can definitely do the full workout as prescribed as well :)

Sept 8th workout

warm ups - partner/group throws of 10/12lb medicine balls.For workout, you can substitute cardio (rowing, biking) for slosh pipe or wall squats / rack holds for a different but still solid workout

Sept 7th workout

Pretty self explanatory. Just do a regular bear crawl instead of KB bear crawls (I don't think most of the newer girls have seen these yet - your time will come ;) )

aug 25 workout

first 10 min is overhead carries of weights - like 15lbs or so (go heavier if you're stronger). then 10 push-presses of your 15 lbs and 30 meters (12 long steps or so) of farmer's carry of those weights. Then find a 12 inch (or larger) box and do step ups, alternating with toe taps (the skipping foot change on the top of the box) for 12 minutes. No rest. Be a beast. Finish that and cool down with 30s kettle bell swings and 30s dead hang (if you can find some place to hang! otherwise improvise) for 4 rounds

Aug 30th workout

this one is pretty self explanatory. warm up and mobilize as usual, then run through this for 4 rounds. The smudged out line is 400m run (about 2.5 min). KBS = kettle bell swing. F carry = farmer's carry. Use weights that are manageable but challenging.

derby gym workouts

uploading here to keep a general record of some of our derby workouts at our awesome gym.

Sept 1: Since you may not have a ski/row machine available, do any cardio for 60. Strict press means you hold the weights at shoulder height, centered over your heart and then *only using arm muscles* straighten your arms. Push jerk is shown in this video (http://www.youtube.com/watch?v=bQuSGlC_euo). TGU = turkish get up. Finish with 4 rounds of 4x knees to elbows or dead hang :)