November 17th, 2014

Circuit, 30 sec work, 15 sec to change stations.

Part 1:Circuit, 30 sec work, 15 sec to change stations.

• Single side clean (with dumbbell)
• Other side -SS Clean
• High Plank
• Bent Over row

Cardio Interval:

Treadmill or Rower, 30s at a 9.5/10 effort (yes, this means sprint)

3 min at a recovery pace - walk/jog

Part 2:Circuit, 30 sec work, 15 sec to change stations.

• Forward Lunge with Shoulder Press
• Other side Fwd Lunge
• Walking Planks (high to low and back)
• Dips
• TRX Knee Drives

Cardio Interval (as above)

Part 3:Circuit, 30 sec work, 15 sec to change stations.

• Deadlift with Dumbbell (light weight)
• DB single side Chest Press
• DB Chest other side
• Side Plank
• Side Plank (other side)

Cardio Interval (as above)

Core circuit. Build your own, include at least 7-10 exercises.

Nov 6, 2014

Warm up, Pre-hab

Set the timer for 20 min. Set up the sled with 2-4 plates.

7 Reps per round.
Pick a weight that allows you to hang on to the bar for the whole workout.

• Stiff Legged Deadlift
• Row
• Push Press
• Squat
• Push up on Bar
• Sled pull x 50m
• 20s recovery - no longer!

Repeat AMRAP in 20 minutes.

Tin Tin:

Down the rack x 2. 

Core:

Oct 21, 2014

Ha!

Sorry, just plain old ran out of time. I'll try harder. 

If you're lucky there might be a new one here by morning. 

Oct 16, 2014

Warm up, prefab etc.


-Start with Tabata on bike/rower when you are warm:
20s work: 10s recovery x 8

Pyramid...
(#reps/set = 10...9...8...7...6...a second tabata!...Abs..Done)
It's not a full pyramid, so make sure the intensity stays high.

Push ups on ab ball
Inverted Row on TRX
Box Jumps (increased difficulty: land on bosu)
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each round)
T-Bar Row
Incline push-ups on TRX or Archer push-up in trx for increased diff.
Cross Body Plate Drive
Pop Squats
Concentration curls

ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40

STRETCH!

Oct 13, 2014

Warm up, pre-hab

Do 7 reps of each exercise with no rest. Rest up to 1-2 min between rounds, do 7 rounds.

 Bent over row or pull up
 RDL (Romanian Dead lift)
 Front squat
 Push Press and Triceps Extensions at top
 Alternating Reverse Lunge
 Weighted burped (holding a weight, eliminate the jump)
 Ab Roll Outs

October 5th, 2014

Set a timer for 20min. Count down... 10 reps on the first round, 9 on the second, etc. If you make it to 1 rep before you get to 20min, start working back up.

10 burpees
10 weighted squats (not looking for heavy weights, it's a lot of reps.
10 renegade rows 
10 banana rock
10 push ups 

Core. You pick. But spend at least 15 minutes on this.

Cool Down.


Hydrate. Recover. Do it again tomorrow morning.

Sept 27th, 2014

Warm up
AMRAP set: Count the total rounds completed in 20 minutes.
5 Pull Ups (or variation like assisted pull up) 
10 Burpees
15 Triple Stop Push Ups
20 Jumping Lunge or Reverse Lunge (total) 
25 Bodyweight Prisoner Squats