Dec 27th, 2011 -Fat Tuesday

Let's get back on the wagon... 3+ days of Turkey might leave you feeling a little sluggish.

Today's challenge: Complete all 3 Circuits... -Perform with intensity, HR should be elevated throughout. If you must take a break between circuits, perform an ab exercise while you allow your HR to recover.
[of course, warm up, pre-hab, stretching and hydration come first]

#1: Perform 3 times
-Pull ups x 10
-Wall Balls x 10
-Pushups on one leg x 20 (switch legs each set)

#2: 10 minutes minimum. If you're up for it, extend this to 15 min
[Perform circuit as many times as you can]
-Broad Jumps -length of bay and back (see clip below)
-Run stairs (@58)/ Run on incline of >5˚(@57) or skip x 2 min [should be about 4 times to the top of the stairs]
-MANMAAAAKERS! x 3

#3: Perform 3 times
-Front Plank x 2 min
-Medicine Ball Catch with Partner x10 [Pass from chest, feet shoulder width, tight core for balance, throw hard with arms and legs, receiver must absorb impact]
-Split Lunge Jumps x 10/side

Finish with Ab Tabata x 3 (20s work/10s rest x 8 reps = 1)

Ab Ideas:
-Dead bug
-Bicycle abs
-passing med ball feet to hands/hands to feet
-Ab roll out
-Planks -front/side/side
-Hanging abs
-Frogger

Hydrant Man

A simple one to fit in on a busy day... you should remember this one even though it's been a while. We're looking at about 30minutes + Abs

Warm up..!! And dynamic stretching /movement prep

 Take it easy (at least a little easy) and try and complete the # of Repetitions

Rounds                   1    2   3   4   5 6   7 8 9 10

Burpees                 10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Jumping Squats    10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 45lbs bar or 95lbs total)

Shoulder Press      10, 9, 8, 7, 6, 5, 4, 3, 2, 1         (weight 20-45 lbs each arm)

Hose pull/drag      1   1   1   1  1  1  1  1  1  1         Layout a length of 65, for those that missed s 400 that’s 2

sections.  Pull the lengths in using upper body / then run the hose back out so it’s ready for the next FF

Medicine Ball       10, 9, 8, 7, 6, 5, 4, 3, 2, 1,

Toss with a

Partner

Ab Tabata x 3 rounds

December 19th, 2011 -Fat Santa

Warm up, prehab

Pyramid!

(#reps/set = 10...9...8...7...6...5...4...3...2...1...Abs...Abs...Abs...Done)

Burpees

Box Jumps

Pushups on one leg

Walking Lunges

Frogger x 10 everytime (Waldo can demo for 57)

Pull ups

One arm rows

Wall Ball

Curls for Girls
[extra challenge: Add Split Lunge Jumps Here!]

Tabata Abs x 3!

Stretch, hydrate, try not to eat all the christmas baking. (don't follow my example here)

Friday, December 15th

First: Find a motivation:

Warm up/Pre-hab

========================================================

15 min of High Intensity Cardio: [perform #1 @ high intensity, #2 at walk for recovery of one bay length, repeat]
#1)Mountain Climbers x 15
#2)Farmer Carry -2 foam pails the length of the bay or 2 35-40llb weights
[how many can you complete in 15 minutes?]
========================================================
3 sets of each:

#1)TRX T's & Y's & W's x 15 reps total(video just shows Ts/Ys, see if you can figure out the W's)
#2)Pop push ups with Med Ball x 10 (when you explode up, land hands on a ball, pop back to normal pushup position
#3)Medicine ball front raise x 10
=========================================================
3 sets of each:
#1)Plate Pull Over x 15-20
#2)Bent over row x 10
#3)21's (bicep curls, 7 from bottom to 90˚, 7 from 90˚ to top, 7 with full range of motion)
=========================================================
Tabata Abs x 3! sets

Video References:


Med Ball Front Raise:

Sunday, Dec 11th

Warm up, pre-hab, stretching.

Part 1 -complete 5 sets
Pop pushups x10
Split Squat Jumps x 10/side
Burpees x 10
Pull ups to max, or min of 5 with assistance (bands/pull up assist)

Part 2 -Down the rack -perform 2x with 60secs rest in between
-Down the rack is starting with the largest weight you can bicep burl for 6 reps. Perform 6 reps, then drop to the next weight down the rack and perform 6 reps. Continue down the rack until you reach 10llbs.

Part 3 -Run hose tower stairs (58) or Treadmill on incline of 10+ for 45 secs, return to apparatus floor for hose pull. Complete as many sets of these 2 exercises as you can in 10 minutes.

ABS:
Banana Rock -3 x 30reps
Wide knee abs -3 x 40 reps

D Shift Challenge! -Dec 8th.

We've been challenged by D shift to complete this workout... it's a good one, not too easy, but it will be fun to have completed it.... and make sure we let them know we completed it. While you're doing it think of some ideas to provide in the return challenge!


Warm up as normal. Have everyone watch the video of the man maker. Or have one person demo it correctly. -Prehab etc. is still mandatory.

10-9-8-7-6-5-4-3-2-1

Man Maker
Lengths of the bay farmers carry (use 2 class A foam pails)
Wall Balls

At the end of each round carry the sand bag duffle up the tower once at 58, or the inside stairs at 57 twice.

Use 10-20 pound dumbbells for the man makers. If the pails become too much for the farmers carry, choose a couple dumbbells of an appropriate weight as a substitute. 

For the wall balls, use a 16-20# ball to a 10' target.

Not sure exactly how long this will take, but if time permits, tabata core. Pick one movement and stick to it. Also choose a time frame for the work and rest.