RFA blog

If you would like to schedule training or check out my class schedule please call me @ 720-982-4144 or email @ wardlmonica@yahoo.com. Thank You, Monica

Start out in a squat position

Come up and drive hips all the way through lifting the ball waist high

then quickly drop back under the ball into the squat position catching the ball face high

then drive the hips back through and extending the arms placing the ball high on the wall

let it then drop to the ground and repeat

Click on the link below to watch the video… i filmed it sideways and was unable to turn it….

http://www.youtube.com/watch?v=NxHAOMQA6hQ

If you would like to reach Monica, call 720-982-4144 or email at Monica @ RFADENVER.com. Or to blog and check out my Workout of the day log on to Facebook and look up RFAmonica. Thank You,Monica Ward 

I cannot lay claim to having put this workout together!! I do love it however..

 5 - 3 minute rounds with 1 minutes rest between rounds

• 3 Power Cleans @ 95mens 65Womens
• 6 Push Ups
• 9 Squats

this kicked everyones Butt’s.. i highly recommend it.. we did scale the wieght for those who needed it….

Happy Saturday!!  Today we played a really fun card game…here are the rules

• 1 deck of card
• take out the 2,3 &4’s
• the number on the card signifies the # of reps per exercise
• Ace’s and Face card = 10 reps
• Joker = 5 Burpee’s
• Hearts = Lateral High Knees over and object about 1 foot high like mini hurdles
• Diamonds = Bag or Tire Flip you can also modify with KB Swing or DB swing
• Clubs = Thrusters
• Spades = Hungarian Get Ups
• set the clock for 20 minutes
• draw a card from the top and GO!!

Thank you to everyone that participated in class today!!! Thank you Shawna for doing a 1/2 hour of Yoga after class!!!

Wow we are finally up to date on our workouts… i hope you take the time to try them all.. always lift with care…

 Warm-up 100 crunches

Workout 4 rounds -alternate between each exercise - 1:10min rest between rounds TABATA =  20 sec of work with 10 sec Rest for 8 rounds = 4 min

• Push-Ups
• Dips
• Burpee
• Hollow Rock

COD - Tabata squat with a squat hold during the 10 second break

Warm-up Clean practice working into your starting weight ( when going heavy it is important that you take your time getting your body accustomed to the work load)

Workout - cleans of 5 5 4 4 3 3 2 2 1 1 - each round go up 5 to 10 lbs only and ONLY if you can complete 80% or more of the lift - to do otherwise is to practice bad habits and increase chances for injury…..give yourself 30seconds to 1 min between rounds…

COD - 5 4 3 2 1 Hungarian Get Ups go up in lbs every round alternate and treat each side equally

Jay Cleary 170 lb clean

Renee 90 lb clean

Warm-up Clean Practice with a med ball / work on being smooth starting in a squat postions completing a JumpSquat (one fluid motion) and then standing…..

• Workout - ladder down of Rowing 500 400 300 200 100 meters with
• 10 push-ups
• 10 thrusters  between sets

COD -  30 minutes of Yoga flexibility work

average time for the workout is 12 minutes or less

Warm-up 6 min of Jump Rope

Workout 4 rounds 10 reps for time / scale = men 20lb med ball women 12lb med ball

• L&R Over Head walking Lunges (Left & Right = 1 rep)
• Ball Drive - squat down and drive ball over head
• Slam Ball - hold ball high above head then using your hips drive the ball into the ground / your chest should stay up
• .25 mile run or 500 row

the average time for this was 20 minutes

COD - 100 anchor sit-ups for time

 Let me know what you goT!!!

This was a great Saturday Workout and once i figure out how to post pictures to my site i’ll be able to show you

5 rounds per “Implement” of 30 seconds walking followed with between each bout of walking

• 10 push-ups
• 10 sit-ups
• 10 squat
• 10 lunges
• 10 burpee

“implements” of choice

• Slosh Pipe
• Sea Bag Load walk
• Farmers walk
• Tire Flip
• Bear Crawl

COD was 20 minutes of Yoga with Shawna “Shine Your Heart” Bergstrom