Feb 26, 2011

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

Feb 28th, 2012

First: Find a motivation:

Warm up/Pre-hab

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15 min of High Intensity Cardio: [perform #1 @ high intensity, #2 at walk for recovery of one bay length, repeat]
#1)Box Jumps x 20 OR Skipping x 60 secs OR Step ups x 20 (can also be done with knee drive 10/s)
*******no rest in between!***********
#2)Olympic Bar Pushes x 10/s -start with only the first stage: concentrate on the push from shoulder and back
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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)Stability Ball Pushups -tempo is important, slow is good on this one
#3)Medicine ball front raise x 10 (or kettlebell)
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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

Video References:


Med Ball Front Raise:

Feb 18, 2012

We've done this before, and I promised we'd revisit it...I know Christmas is in the past. But something about rising again... Easter... bunnies and eggs, I'm not sure how it all fits together. Just do the workout.

“12 DAYS OF CHRISTMAS/Easter”

1 Farmer Carry (length of bay) -Change this to a Sled Drag is weather permits
2 dips
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats
8 Walking lunges (each step = 1)
9 box jumps
10 wall balls
11 kettlebell swings (review the video at the end)
12 Deadlifts

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.'

Feb 13, 2012

This one is timed...set the timer for 4 sets of 7 min with 90 seconds of rest between each set. Start the timer when you finish your warm up. At the end complete your abs.

Group 1: Complete as many sets as you can in 7 minutes.
Olympic Squat x 10
Olympic Deadlift x 10
Weighted Pushup x 10 (have a partner place a plate on your back -start light, work up to 45+llbs)

Group 2: Complete as many sets as you can in 7 minutes.
Get up/Get down x 10 (see video at end)
Reverse Row x 10 (see video at end)
DB Curls x 10 (standing on Bosu -flat part down)

Group 3: Complete as many sets as you can in 7 minutes.
Hose pull/drag x 1
Med ball pass with partner x 10 of first progression, x 20 of second (see progression video, only do the first two stages shown, stop before Bosu)
Deadbug x 30 seconds

Group 4: Complete as many sets as you can in 7 minutes.
TRX T's/Y's/W's x 15
Frogger x 20
Rotating Pushup x 10
Banana Rock x 15


Get up/Get down with Ball


Med ball pass with partner -do first 2 progressions

Reverse Row

Friday Feb 10, 2012

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.

Spring is here! (I think)

Spring is Here!

Cardo: -weather dependant… if not, see alternative below

Sled Pull -45llbs, Team pull.

58: One member on sled, 3 running support, leave from rear bay, around to front. Member on sled does a U-turn and returns to rear while the rest of the team completes the circle through the bay to meet at the rear lot. If you don’t arrive at the same time, keep moving while you wait for the rest of the team. For an extra challenge run the hose tower during one of your recovery laps when you are not pulling.

57: Same as 58, but all can run together around entire hall. For extra challenge on a recovery lap add the stairs to the Cpt office or add a sprint along the long side of the station, recovery pace back to the group.

If more than 4, double or triple weight, pull together, one on each handle.

How many laps?

Pull the sled 4 times at 58, 3 times at 57.

Come on inside…

Group 1 -3 sets[x 10 reps each]

One Leg Deadlift

Bicep hammer curls

Group 2 -3 sets [x 20 reps each]

Supermans

Burpees

Group 3 -3 sets [x 10 reps]

TRX inverted row with single leg bridge

Pop push ups

Group 4 –3 sets [x 10 reps]

Pop squats (with med ball)

Ham curls on ball or TRX

Cardio alternative:

58 station: Lap around inside of bay, followed by a trip up the hose tower, pull up x 1 at top, return to bottom.

15-20 min , track how many you can do.

57 Station: TM –start at comfortable pace where you can talk -5-6.5ish.

Begin: Adjust grade/speed with time stamps below:

1min: Increase grade to 1.5

2min: increase speed by 1

3min: increase grade by 1

4min: decrease speed by 2

5min: increase speed by 3

7min: decrease speed by 2

8min: increase speed by 3

9min: decrease speed by 2

10min: increase speed by 3

11 min: decrease speed by 2

12 min: increase speed by 1

13 min: decrease speed by 2

14 min: decrease speed by 3, increase incline to 4

15min: increase incline to 5

16 min: increase incline to 7

17 min: increase incline to 9

18 min: decrease incline to 5

19 min: decrease incline to 1.5

20 min: decrease speed to walking, cool down 2-3 min

Thursday Feb 2, 2012

45 min of super fun.

Ya.

5-10 min: Prehab/Warm up

Pyramid. 10, 9, 8, etc. Complete as many sets as you can in 35 minutes

Rotating Pushups

Pull Overs

Fwd/Rev Lunge   [weighted -one fwd, one rev = one rep]

Frogger x 20 everytime.

Step up with knee drive [weighted]

Shoulder Press 

One Leg Deadlift [unweighted for first time, if you've done it before, weighted]

Bicep Pull ups

Choice of Mountain Climbers or Burpees x 10 everytime.

2 min. recovery while prepping for abs.

Abs:

Tabata x 2 (8 min total)

Hydrate. Group Shower. Training.

Done.