Saturday November 24th, 2012

Warm-up, pre-hab etc.

Tabata!
Pick a piece of cardio equipment: Bike/Treadmill/Rower
Tabata #1:
20s hard! (hard enough that if you had to go 21s you wouldn't be able to) 10s recovery. Repeat 8 times. (4 minutes of work)

Group #1: 3 sets, 10 reps each

• Deadlifts
• Squats (89 will have to use DB's)
• Cleans -Only if you are comfortable with this exercise. An alternative is simple shoulder shrugs.

Group #2: 3 sets, 10 reps each

• Olympic Bar push/pull
• Bicep pull up (underhand grip)
• Hamstring Curls on Ball

Group #3: 3 sets, 10 reps each

• Row with Squat on Bosu -too hard? take out the bosu. Too easy? Add a jump squat to the squat part of the movement
• Chest Press with Ball -do with partner or do pushups on your own
• Split Squat Jumps

Group #4:
Ab Intervals:

• Frogger- As many reps as you can in 30 seconds While maintaining good form! Recover for 10s, try and beat your number on the next one. 4 sets of this.
• Russian Twist x 40 per side
• Bridges: Front, then both sides. Hold each for 45s then rotate to the next. Hit each side/front 4 times.

Group #5:
Finish with 2 sets of max pull ups

Cool down, hydrate


 

Monday November 19th, 2012

Warm up, prehab

Pyramid: (#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done) [if time and energy reserves allow, complete the pyramid down to 5...4...3...2...1]

Wall Ball

Olympic Bar Push/Pull (rep# = per side)

Pushups on one leg

TRX T's/Y's/W's {for this one, if you can't make it to 10 each, just max out on each set) 

Frogger x 10-15 everytime

Pull ups or Inverted Rows OR -Negative Pull ups (where you lower yourself down - especially good for you if you are struggling to increase your #reps for pull-ups)

Hammer Curls (remember to increase the weight as the reps drop)

Split Lunge Jumps

Tabata Abs x 2!

Stairs:
Alternate between sets of stairs and 15 burpees.
We've done this before for 10 and 15 minute stretches at a lower intensity with no breaks. Today's goal is different - intervals where the intensity is higher for a shorter duration.

Work for 60 seconds, rest for 30
Work for 90 seconds, rest for 30
Work for 2 minutes, rest for 30
Work for 3 minutes, rest for 60
Work for 2 minutes, rest for 30
Work for 90 seconds, rest for 30
Work for 60 seconds, rest for 30

Total of 12 minutes of work, 4 minutes rest.
Really focus on pushing harder as the work cycles decrease.Stretch, hydrate, stretch.

Friday, November 16th 2012

Since most stations didn't get to give this one a try last shift due to Remembrance Day, let's try it once more.

Hydrate.
Warm up/Pre-hab

Pick the bike or TM or Rower: Tabata on one of them.
20 on, 10 recovery Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's. This is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.


3 Groups:
 #1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15-20 (use your own discretion) at low weight - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

 #2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
TRX Pushups x 10
Squats x 15 at low weight

 #3: (3 sets)
DB Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

 (if you need an added challenge, very carefully integrate landing on the Bosu. Start with jumping on and off the Bosu until you are comfortable, then transition to jumping from the bench, forward onto the Bosu. The last step is jumping from the bosu onto the bench, and returning to the Bosu in reverse)

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Sun November 11, 2012

Hydrate.
Warm up/Pre-hab

Pick the bike or TM or Rower: Tabata on one of them.
20 on, 10 recovery Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's. This is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.


3 Groups:
 #1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15-20 (use your own discretion) at low weight - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

 #2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
TRX Pushups x 10
Squats x 15 at low weight

 #3: (3 sets)
DB Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

 (if you need an added challenge, very carefully integrate landing on the Bosu. Start with jumping on and off the Bosu until you are comfortable, then transition to jumping from the bench, forward onto the Bosu. The last step is jumping from the bosu onto the bench, and returning to the Bosu in reverse) 

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20

Thursday Nov 8th, 2012

Warm up, prehab

Pyramid: (#reps/set = 10...9...8...7...6...STOP!...Abs...Abs...Done) [if time and energy reserves allow, complete the pyramid down to 5...4...3...2...1]

Wall Ball

Olympic Bar Push/Pull (rep# = per side)

Pushups on one leg

TRX T's/Y's/W's {for this one, if you can't make it to 10 each, just max out on each set) 

Frogger x 10-15 everytime

Pull ups or Inverted Rows

Hammer Curls (remember to increase the weight as the reps drop)

Split Lunge Jumps

Tabata Abs x 2!

Stairs:
Alternate between sets of stairs and 15 burpees.
We've done this before for 10 and 15 minute stretches. Today's goal is different - intervals where the intensity is higher for a shorter duration.

Work for 60 seconds, rest for 30
Work for 90 seconds, rest for 30
Work for 2 minutes, rest for 30
Work for 3 minutes, rest for 60
Work for 2 minutes, rest for 30
Work for 90 seconds, rest for 30
Work for 60 seconds, rest for 30

Total of 12 minutes of work, 4 minutes rest.
Really focus on pushing harder as the work cycles decrease.
Stretch, hydrate, stretch.