Sunday April 1st, 2012

I'm suggesting a choice today:

Some of you missed the Christmas revisited... if you haven't seen it in a while, go back 2 days and try it on, or if you're feeling like something different... today's is a re-work of last shifts. Don't worry, I made it waaaaaaaay easier this time.

As a heads up, we are going to change some of the programming suggestions in the next couple of shifts to be more strength focused, as it's been a while since we worked on a more pure strength focus. If you have any concerns with this idea, or questions about why, we can talk while the FNG practices drowning.

Warm up... really warm up. This will be fun! Don't forget prehab, dynamic stretching... hydrate.

Pick Your Poison:

Here's the deal, You pick your cardio poison, but feel free to switch it up each round, just make sure you do it.

Set the clock for 45 min. Once we start it's 45 minutes of pretty hard work.

Cardio Options:

Sled Pull with 45 llb plate -one lap

Stairs with med ball or sand bag: x2 at 88, x 1 at 89

Rower: 800 Meters

We're doing a MS style workout.

Round 1: 10 reps. Round 2: 8 reps. etc. Get as many done as you can in the allotted time.

Burpees -chest to deck EVERYTIME!

Olympic Bar Push -see video for new progression -pass from left hand to right with each push, try not to lose and teeth

Deadlift

Med Ball Partner Pass -incorporate jump to receive and pass

Hanging Abs (scale back with Frogger or bicycle abs if needed)

Bent over Row

Ab Ball Push ups -for extra challenge, do your pushup with a broom stick in your hands, and the stick on the ball

Supermans

Bicep Pull ups

Split Lunge Jumps -Increased difficulty: 5 Point Lunge

Pick a Cardio (see above)

If you make it all the way to the mythical 2 reps...your reward is to return to one level above what the last person to complete is on and finish with them.... we all finish together!

Banana Rock x 30

Wide Knee Abs x 40

(Three sets each of abs)

Done.

Oh, right, water.

Thursday March 29, 2012

Warm up... really warm up. This will be fun! Don't forget prehab, dynamic stretching... hydrate.

Pick Your Poison:

Here's the deal, You pick your cardio poison, but feel free to switch it up each round, just make sure you do it.

Set the clock for 45 min. Once we start it's 45 minutes of pretty hard work.

Cardio Options:

Sled Pull with 45 llb plate -one lap

Stairs with med ball or sand bag: x2 at 87, x 1 at 89

Rower: 800 Meters

We're doing a MS style workout.

Round 1: 10 reps. Round 2: 8 reps. etc. Get as many done as you can in the allotted time.

Burpees

Olympic Bar Push -see video for new progression

Single Leg Deadlift

Med Ball Partner Pass -incorporate jump to receive and pass

Hanging Abs (scale back with Frogger if needed)

Pull ups (overhand grip)

Pop Pushups

Supermans

Bicep Pull ups

Split Lunge Jumps

Pick a Cardio (see above)

If you make it all the way to the mythical 2 reps...your reward is to return to one level above what the last person to complete is on and finish with them.... we all finish together!

Tabata Abs x 3.

Done.

Oh, right, water.

Sat Mar 24, 2012 -D Shift Christmas Revisited

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.'

Wednesday March 21, 2012

Pyramid!

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

Run Stairs x 2 at 88, x 1 at 89, or Sled Pull at any station

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

Olympic Bar Push Pull (see video clip from last week)

Pushups on Stability Ball [or Bosu, or on med ball, or with one leg elevated]

Speedskaters

Frogger x 10 everytime

Pull ups

One arm rows (per side) OR reverse rows (hanging from Bar)

Wall Ball OR Med ball pass with partner (if one is available) -do it as the more complicated progression: squat, jump, throw

Reverse Curls - (palms facing down)

Split Lunge Jumps OR 5 point lunge

Tabata Abs x 3!

Stretch, hydrate, stretch.

March 16, 2012

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)Box Jumps x 20 OR Skipping x 60 secs OR Step ups x 20 (can also be done with knee drive 10/s)
**OR run the stairs twice at 88 / once at 89**
*******no rest in between!***********
#2)Olympic Bar Pushes x 10/s -once you're comfortable, do this as a full body, multi-joint exercise
{See how many rounds of these two activities you can get in before you run out of time}
========================================================
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)
=========================================================
3 sets of each:
#1)Plate Pull Over x 15-20
#2)Bent over row x 10 or Reverse Row (done hanging from the olympic bar with feet on ball)
#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:

Thur March 8, 2012

Thursday March 8, 2012

Warm-up Pre-hab:

Part 1:

Tabata. On either bike or rower, ride/row for 1-2 minutes to get comfortable, then 20 sec hard, 10 sec recovery pace –repeat 8 times. Increase resistance and intensity to a level that if you had to go for 21 sec you wouldn’t be able to make it.

Spin for a minute to let your HR come down, then report to the first step on the pyramid.

Part 2:

Pyramid Style. –This time with more variety, each option posted provides an increase in difficulty

10…9…8…7…6 –ABS>>> (see below)

Lunges [Forward Lunge with weight] [3 point lunge –front, back, lateral –no weight] [5 point lunge –no weight]

Pushups [with one leg off ground] [with med ball] [weighted on back] [on stability ball]

Deadlifts [bar only, don’t be afraid to do this with almost no weight to get technique down] [if you have confidence and experience, add weight each time the rep # drops]

Inverted or Reverse Rows [change to one arm rows on bench] –set up TRX with short handles to do this in the squat rack instead of using an Olympic bar

Split Squat to Shoulder Press [change to reg squat, sh. Press with no weight] [reg squat, sh. Press with light weight] [split squat to shoulder press with no weight] [split squat to sh press as in video]

Olympic Bar Pull [start with only the shoulder press, then add in the squat] [modify to Olympic Bar Pull/Push –see video]

Part 3: ABS:

Pick 3 Excercises, perform each for 60-90 secs, do this 3 times.

Example: (obviously, increase difficulty by

Deadbug x 60 sec

Hanging Abs x 60 sec

Wide Knee Situps x 60 sec

Repeat this 3 times!

Hydrate!

5 Point Lunge:


Split Squat to Shoulder Press


Olympic Bar Push


Olympic Bar Pull/Push

March 5, 2012

Warm up/Prehab

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.

Because there the focus here is endurance,  remember when you are picking a weight for Deads and Squats that you aren’t trying to lift a max. Form is very important, prioritize this over speed. Make up for any extra downtime you accumulate on the pushups in this round.

Group 1: Complete as many sets as you can in 7 minutes.

Olympic Squat x 10

Olympic Deadlift x 10

Bosu Pushups x 10 –Flat side up(for increased diff; push up aggressively, bringing dome off the ground during each rep)

Group 2: Complete as many sets as you can in 7 minutes.

Get up/Get down on bosu or ball x 10 (add light weight to increase difficulty)

Reverse Row x 10

Kettlebell swings x 10

Group 3: Complete as many sets as you can in 7 minutes.

60 secs max output on bike or rower

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)

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

Abs:

Tabata x 3 (20s on, 10 off)

Get up/Get down with Ball


Med ball pass with partner -do first 2 progressions

Reverse Row