Jan 28th -2012

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

Jan 25th

Warm up/Pre-hab

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10-15 min of High Intensity Cardio: [perform #1 @ high intensity, #2 at walk for recovery of one bay length, repeat]
#1)Mountain Climbers x 15 OR Run stairs at 58, OR Mount Climb with Bosu, OR Burpees
#2)Farmer Carry -2 foam pails the length of the bay or 2 35-40llb weights
[how many can you complete in 15 minutes?]
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3 sets of each:

#1)TRX T's & Y's & W's x 15 reps total
#2)Pop push ups with Med Ball x 10 (when you explode up, land hands on a ball, pop back to normal pushup position {for decreased diff, just do pushups}
#3)Medicine ball front raise x 10
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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)
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Tabata Abs x 3! sets

40 min Fury

40 Minutes -High Intensity -no lollygagging to talk to Tyrell.

As many rounds as you can fit in after Dynamic warm up, prehab, start the clock.

Pushups on one leg(alternating) x 10

Sumo Squat with Med Ball x 10

Dips on bench (add weight for difficulty) x 10

Front Plank x 2min

Ham Curl on Ball or TRX

Bicep Pull ups to Max

Step ups on bench with knee drive forward x 10

Frogger or Banana Rock x 10

Tabata on Bike or Treadmill (try new cardio each round)

Cool Down... hyrate... well done!

January 17 -Hyper Modified Pyramid

We will decrease the total length of this one, but it comes with an increase in intensity.
Try and bring some Joe level intensity to this one.

Warm up, prehab

-Start with Tabata on bike/treadmill when you are warm.

Pyramid!

(#reps/set = 10...9...8...7...6...5...STOP!...Abs...Abs...Done)

Combo of Manmaakers/Burpees -you decide how many of each

Shoulder Press

Pushups on one leg

Speedskaters

Frogger x 10 everytime

Pull ups

One arm rows (per side)

Wall Ball

Curls -try on TRX or reverse (palms facing down)

Split Lunge Jumps

Tabata Abs x 2!

Stretch, hydrate, stretch.

Sat March 24th, 2012 - D Shift Christmas

A revisit... should be getting easier now... so take note of a few changes to increase the difficulty. ;)

Warm up -pre-hab -dynamic stretching + hydrate

“12 DAYS OF CHRISTMAS”

1 Farmer Carry (length of bay)
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Get up / Get downs (on Bosu or Ab Ball)
6 push-ups on Ab Ball
7 squats -build with this, add more weight as you progress
8 Walking lunges (each step = 1) {TRY 8 5 Point Lunges -see last shifts video-8 total reps/4 per side}
9 box jumps
10 wall balls
11 kettlebell swings (review the video at the end)
12 Deadlifts
At the end of each round, or while you are waiting for a piece of equipment, fit in 60 seconds of skipping. (Total of 12 min skipping by the time you're done)

This workout is done just like the song….Round 1 = 1 Sled Drag, Round 2 = 2 Dips and 1 sled drag, Round 3 = 3 burpees, 2 dips and a sled drag ….etc. Go until all 12 rounds are complete.

Farmer Carry: 40-50llbs.  Deadlifts -review technique without weight.pick a weight. Last we used was 95-135#. Consider stagger starting to allow all to go in the order.

Finish with the Banana Rock x 30 / Wide Knee combo x 40

Complete 3 sets.

From Dylan:
'Water is good, yeahh.'

Jan 8: Tabata Tabata Tabata

Warmup... Prehab, be ready to go, the running today starts off fast!

Round 1: 3 x 10
Med ball pushups (one hand on small med ball, p/u, pass ball to other hand, p/u)
Bicep(underhand grip) Pullups
TRX t/y/w's

Tabata bike/treadmill (20 sec hard! : 10 sec recovery pace; x 8)

Round 2: 3 x 10
Box jumps
Wall ball
Ham curls (on ball or TRX)

Tabata bike/run

Round 2:
21's x 2 (Bicep curls, 180 degrees to 90 x 7; 90 to full flexion x7; full range of motion x7)

Round 3:
Tabata Abs x2

Resolution Fat Fighter: Part I

Warm up, pre-hab, stretching.

Part 1 -complete 5 sets

Pop pushups x10

Split Squat Jumps x 10/side

Burpees x 10 [extra challenge: replace with ManMakers on 3 or more sets]

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