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.