Happy New Year

Christmas almost snuck past us and we almost missed this one....

Don't worry, it's never too late for the 12 Days of Christmas. This one goes just like the song...

On the 1st day....(one rep) on the 2nd day.... (2 reps, then 1 rep of the first exercise) etc.

Thanks to Dylan for making sure it wasn't left out:

Warm up, do your pre-hab.

Part 1
10 push ups
10 sit ups
10 squats

“12 DAYS OF CHRISTMAS”

1 Battle Ropes - 10s alternating, 10s double, 10s alternating. Find a safe secure anchor - this may have to be on the apparatus floor, and must not damage the rope or the anchor. Consider using the sled with a full load of 45llb plates -but be mindful of potential damage to the floor.
2 dips -use the Squat rack attachment, not the bench, it's better for your elbows
3 chest to deck burpees
4 pull-ups (or jumping pull ups)
5 Sit ups
6 push-ups
7 squats -can be air or med ball, front or back. in later rounds especially make sure form is perfect.
8 Walking lunges with plate overhead (each step = 1)
9 step ups
10 wall balls
11 kettlebell swings
12 Man makers

*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.

Core. Return to Week 3's core posted last shift. This will be the last time for it.

Dec. 29th -Sun -"6x6"

Warm up and Prehab as per normal.

This will begin with a strength component, followed by a high intensity 20 min anaerobic/strength session. This will likely be too hard for the likes of Waldo, but everyone else should be fine. Waldo can stick to his curls for girls.
The conclusion will be some core work and a cool down. All in, if you don't spend too much time between exercises, should be around 45 minutes.

Listen to your body and rest where you need too. It is a challenging workout, so all abilities will not be able to complete all components at the same level.

Following your warm up:

3 sets of 8-10 reps. Alternate between the two exercises.

Deadlifts.
Squats.

Yep. That's it for now.

Next up, from Shawna Kaminski's Challenge Complexes: (with a few modifications)

0. 
   
   Choose a weight that you can use for ALL exercises. Try not to put the DB’s down throughout the set. Time your workout, match the time with increased load the next time out. 
   
   

   Do 6 reps of each:

   
   

   •   Push up cross body mountain climber
     
   •   ManMaker
   •   Reverse lunge (do both sides)
     
   •   Pull ups
     
   • 
     
1. 
   

     Plank on elbows -lift alternating legs, 6 per side

   
   
   

   Do 6 rounds 

   
   
   Core:
   -Low Plank with Rotation: 10-15 Reps
2. -High Oblique Plank w/Leg Tuck 10-15 reps
3. -High Low Plank Drill -30-45sec
4. -Around the World
5. -Hanging knees to elbows
6. -Jump tucks 10-15 reps
7. -Windmill x 10
8. -Woodchop x 10-15
9. -Weighted decline crunch
10. -Stability ball prone iso tuck (one leg) 10-15 reps
    
    
    
    

Dec 16, 2013

Pre-hab, warm up. 

There are three parts to this. 

First, some strength focus: once warm lift for weights that are challenging to you at lower reps. 

Second a high intensity combination of complexes: the weight should be lighter and the form needs to be impeccable. 

(Jeff, That means very good)

Some movements require a lot of focus and core stability, and if you can't maintain this drop them from the rotation. 

Third: core focus, the last 20 minutes. 

So, part 1: Strength

This ones for Tink & Waldo:

10 push-ups. 

10 burpees. 

3 sets:

-BB Bench press x 8 reps

-Inverted Row x 8 reps (add a plate to your waist if this is too easy)

Pull ups to max. 

6 negatives (step up to the bar and lower yourself down)

3 sets:

Hammer curls x 8

Skull crushers x 8

Down the rack x 2

Part 2:

10 reps of the following:

•   Front squat

•   BB bent over row

•   Deadlift

•   AB roll out

  Rest 30 sec to 1 minute

  Repeat three to five times 

  
  

  Part 3:

  Core. 

  http://www.youtube.com/watch?v=SB5Hi3JgjrY
  
  

  Try the new video or if that's too complicated try this;

  3 rounds. 

  Banana rock x 40

  Wide knees x 30

  Knees to elbows x 10

  Still shots from the video:

  
  
  
  

Fitness Testing

Testing for 87 Station today.

We may try and fit in another station,but it will be dependant on the plan the officers already have in place.

Next shift we will test the remaining stations.

Flip back a couple of shifts and we had a workout that was similar to the testing day. If you'd like to "practice" that would be the best opportunity.

If you'd like a regular workout, pick one of your favourites. We will get back to programming in a couple of shifts.

Thanks,

Matt.

Dec 5 2013

FYI:

Fitness Testing later today. 

Part 1
Squats: remember your alternatives… with a bar, with DB's, Air.
2 sets, 8-10 reps. Low weight if you haven't done this in a while.
Deads: remember your alternatives… ham curls on ball, TRX ham curls.
2 sets, 8-10 reps. Low weight if you haven't done this in a while.

Part 2
Box Jumps x 25

Part 3
Bench Press with DB's
2 sets, 8-10 reps
Pec Flys with DB's
2 sets, 8-10 reps

Part 4
Pop Pushups x 20

Part 5
Hammer Curls
2 sets x 8-10
Bicep Curls
2 sets x 8-10

Part 6
Bicep Pull ups -max, then do 5 more

Tabata on Bike.

Core…. see video. -Credit to Chris Wilson from www.criticalbench.com

November 27th, 2013 -Familiarity

Warm up.
Pre-Hab.

Order doesn't matter so much today, as long as you give each station a shot. Get on this quickly, training starts at 1000hrs.

Part 1:

• Treadmill. -Start at incline of 2.0 for 3 minutes @ 4.5miles/hr. Every even minute after increase the speed by 0.5miles/hr, every odd minute after increase the incline by 2. Stop after 16 minutes.
• Pushups -as many as you can in 30 seconds. Try for 40. If you don't make it, try it again.
• Squats -2 sets. light weight on the first set, try for heavy loads at 6 reps for the second set
• Box Jumps -2 sets of 10. Even if the box is low, try and jump as high as possible
• Down the rack bicep curls -2 sets, reps of 6
• Farmer Carry -2 sets -50ft with at least 50llbs
• Plank -low front plank, hold as long as you can. Try for 4 minutes.
• Pull ups -as many as possible. Do this twice with a 2 minute rest in between.

Part 2:

15 min. As many rounds as possible.

• 60 sec of burpees
• Wall ball x 10
• 30 sec of box jumps
• 60 sec of skipping

Part 3:

Core.

HERE it IS


If you're still a week behind, here's a link: see video. -Credit to Chris Wilson from www.criticalbench.com


Cool Down, Stretch! Water....

November 22, 2013 -Leg Strength with a little Met-Con

Here you go Paulie, let's try this again.

Warm up.
Pre-hab.

7 Rounds. Unless otherwise noted, 7 reps per exercise.

Kettlebell Swings
Box Jumps
5 Point Lunge -only 3 sets per side per round
USB (sandbag) over press
Wall Balls
Pop Pushups
Skipping x60s OR Farmer Carry OR Run the stairs OR Uphill on the TM. I'd take the skipping...this will be a tough one.


Core: Week 2:

HERE it IS


If you're still a week behind, here's a link: see video. -Credit to Chris Wilson from www.criticalbench.com


Cool Down, Stretch! Water....

Nov 19, 2013 -Strength

Warm up properly, no shortcuts to spend time looking in the mirror.
Warm up/ Pre-hab as you are familiar with.

Supersets:

DB Bench Press -3x8
Inverted Row -3x8 -add a weight if you need to

Shoulder Press -3x8
USB (ultimate sandbag) overhead press -3x8

Diamond Pushup -3x12
Pull ups -3x12 or max

TRX Archer Pushup -3x12
Reverse Pull ups -I can't remember the real name here.... But do as many pull ups as you can, assuming you are pretty wiped from the last round, don't worry if it's only a couple. Now that you are at this point of fatigue, from a bench or box, step up to the bar, and lower yourself down. A strong core contraction is required and you must be in control the whole time.
     -3x8

Bent Over Row (USB can be used too) 3x8 -BUT -at the conclusion of your 8th rep, do a farmer carry for the length of the bay.
Burpees 3x10

Down the rack (2x6)

Core: follow along the video, this is the progression from last weeks clips.

The link will be here in the am....HERE it IS


If you're still a week behind, here's a link: see video. -Credit to Chris Wilson from www.criticalbench.com


Cool Down, Stretch! Water....

Nov 6 -2013

Warm up/Pre-hab.

Part 1
Squats -2 x 8
Deads -2 x 8


5 point lunge x 5


Pop pushups 2 x 15
Inverted Row 2 x 8 (increase the angle to increase the difficulty -use TRX or barbell

Underhand grip pull up 2 sets to max

Part 2 -4 rounds
Farmer Carry-2 arms
Farmer Carry-1arm
Skipping x 60 sec

Part 3
Tabata on Bike

Part 4

Core…. see video. -Credit to Chris Wilson from www.criticalbench.com

Arms/Shoulders

Some more strength focus....something you should be familiar with from a few months ago to get into it.

Warm up properly, no shortcuts to spend time looking in the mirror.
Warm up/ Pre-hab as you are familiar with.

-Shoulders & Arms

Part A: 2 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
TRX Shoulder Press  --Place your feet in the TRX, as if you are doing a push up - but shorten the straps to increase the angle so your feet are slightly higher than your head -this moves your body weight towards the shoulder. Increase the angle to increase the difficulty. Walking your hands backwards also increases the angle, but be careful not to go too far and lose control of your core stability (you will tip over). Aim for 8 reps and adjust the angle accordingly.
Upright BB Row
-----------------------------------
Group 2:
1/4 Laterals 3 sets of 10 reps 2 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 2 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Diamond Push-ups -2 x 10
Skull Crushers, 1 Dumbell per arm, -2 sets x 10 reps -move elbow towards head for increased difficulty
Dips -use the squat rack attachment, not the bench
-------------------------------------------------------------------------------------------------
Group 4:
Down the rack -2 sets, 6 reps per set
Alternating Hammer Curls -2 x 8 reps sets
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
Part B:
Tabata on bike.

Part C:
ABS:
Follow the same video from last week. Core…. see video. -Credit to Chris Wilson from www.criticalbench.com




======================================================

Cool Down, Stretch! Water....

Oct 26, 2013

Thanks to Dylan for the template.

Part 1; 3 rounds

5 Push-ups

10/side - plank like this: http://youtu.be/4BBfR6_kRHQ

15 Squats

10 Back extensions

Part 2; 7 Rounds

Farmer Carry -length of double bay with 45lbs/side and back

10 Pull ups

Farmer Carry -only weight one side. Same as above. Switch sides each round. 

10 Burpees

Core.

Low Plank -60 seconds
Oblique Plank -60 seconds/side
High Plank with Tuck x 10-15/side (from high plank drive knee to chest, requires whole core contraction for stabilization
Hanging Single Leg Raise x 10-15/side (from hanging position, bring one leg up to 90 degrees, slow, and in control)
TRX Pendulum x 10/side
Hanging Abs x 20

Oct 9, 2013

Warm up, prehab
-Start with Tabata on bike/rower when you are warm:
20s work: 10s recovery x 8

Pyramid...
(#reps/set = 10...9...8...7...6...a second tabata!...Abs..Done)
It's not a full pyramid, so make sure the intensity stays high.

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Box Jumps (increased difficulty: land on bosu)
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each round)
T-Bar Row
Incline push-ups on TRX or Archer push-up in trx for increased diff. 
Cross Body Plate Drive
Pop Squats
Concentration curls

ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40

STRETCH!

Oct 5, 2013 - Open House

With the open house today, time will likely be tight for everyone. 

So here's an idea for a quick one that should take you 30 min including warmup. 

Complete your pre-hab and movement prep. 

The first section includes warm up components, so don't delay, jump into this one. 

Part 1: (total 5-6min)

Skipping x 2min

Jumping Jacks x 20

Push-ups x 10

Skipping x 60s

Run the stairs: x 2 @87&88, x1 @89

3-7 pull-ups. 

Part 2: -if there are not enough TRXs to go around work on Part 3 or 4 first. 

TRX: 3 rounds -5-6 min total

-Archer push-up x 10

-Ts/Ys/Ws x 12 

-Row x 10

-knee drive x 10

-Pendulum x 10

-Pike x 4

Part 3: 5min including 60s cool down

Tabata

-on bike, 20s hard : 10s spinning recovery x 8 rounds

Part 4: 3 rounds 6-8min

-Dips x 10 (use rack attachment, not bench)

-5 point lunge x 5

-Pop push-ups or push-ups hopping over med ball x 10

-Hammer curls x 10 -this can also be done with a sandbag. But don't let the set up slow you down. You're on the clock. 

-Skipping x 60s

-Step up (onto box with knee drive) x 10/side

-finisher: row 1000m

If the rower is taken, pick your poison and match the time the rower outs in. Don't forget the stair climber at 89!

Now get your PR face on. 

And keep moving forward. 

Whiteboard

Sept 3, 2013

Big day of training again today. 

I understand not many (if anyone) had time to get their morning workout in last shift. So if you have time for the full deal today, refer back to the workout from last shift. 

On these busy days, which don't sound like they're coming to an end, consider trying to fit something smaller and simpler in. 

If you have 15-20 minutes:

-Do your pre-hab, warm up. 

-Include a mix of push-ups, pull-ups and burpees in the warmup. 

-Bike Tabata (4min)

-push-ups to max

-pull ups to max

-hanging abs to max

Get geared up for training!

Also keep in mind that if you normally workout for 60-80 min and then have a second big breakfast and now you're doing 15 min or nothing at all, adjust your food intake accordingly. 

Check out the main page (link at the top on left) for some updates on new equipment. 

End of Summer: Aug 31, 2013

Warm up, prehab
-Start with Tabata on bike/rower when you are warm:
20s work: 10s recovery x 8

Pyramid!
(#reps/set = 10...9...8...7...6...a second tabata!...Abs..Done)
It's not a full pyramid, so make sure the intensity stays high. With fall will come some more strength training, so enjoy the last few anaerobic days. 

If you have feedback, or requests, or something you want the platoon or yourself to work on when we change things up, make yourself heard and speak up. 

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Box Jumps (increased difficulty: land on bosu)
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each round)
T-Bar Row
Incline push-ups on TRX or Archer push-up in trx for increased diff. 
Cross Body Plate Drive
Pop Squats
Concentration curls

ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40

STRETCH!

Hazard House Day

It's hazard house day. 

The first engine is starting at 0900, so this will directly interfere with the scheduled workout time for some of us. For those who aren't directly affected, the advice from the trainers is to take it easy as we will be getting quite the physical and mental work out with the training. 

Still use your fitness time as you see for with an old workout or some simple warm-up and bike tabata followed by lots of stretching. 

Pre hydrate for the training!

Friday, Aug 23, 2013

Warm up/Pre-hab as usual.

Phase 1:
There will be 3 stations, upon completion of your station, move to the next station. Complete as many stations as you can, as many times as you can. You have 20 minutes.

Set up the timer: Choose "Timer 4" and when you're ready, push start. It will time beep for you every 20 minutes.

Station 1: 3 rounds of the following
Manmakers x 10
Battle Ropes x 20 sec (10s alternating, 10s double)
Box jump x 10 (add bosu for increased difficulty, or use a higher side on the box

Station 2: 2 Rounds of the following
Sandbag carry on the stairs x 1 (2 for 87)
Wall Ball x 10
Pull ups x to max : a min of 8 with assistance

Push-ups on medicine ball x 10 (or over med ball with explosive pop over the top...Fuhriman or Waldo can demo this)

Station 3: 1 Round of the following
Tabata.
Pick the bike or Rower -this is difficult to do on the treadmill, if you must, set your top speed on the TM and step on an off.

Tabata Means: 20s hard (hard hard... as in if you had to go 21s you wouldn't be able) followed by 10s of spinning or recovery. Repeat this 8 times (it's only 4 minutes) so find a way to push through.

The key to these stations is not wasting time during transition. It's a high intensity 20 min.

------------------------------
Phase 2:

For the next 10 minutes on the clock:
2 Rounds of:
Wide Knee abs x 40
Banana Rock x 30
2 Rounds of:
TRX Pendulum x 10
TRX Archer Pushup x 10 (if you're not familiar, do a normal TRX pushup)

---------------------------------
For the next 10 minutes on the clock:
Actually take the time to cool down -ride a bike for a few minutes
AND Stretch. Try not to still be panting and stiff as you limp to the shower. Get out the foam roller and the fancy new mats and work on your sore/stiff points for at least 10 minutes.

This is a total of 40 minutes of working time. With 2-3 minutes between each session phase/water break etc, you should still be under an hour. Keeping to this helps to keep the intensity high, and allow for planned recovery/stretching at the end.

Hydrate. Shower.

Wednesday Aug 7, 2013

Following warm up/pre-hab.

 

Set the timer up. Timer #4 is 20min rounds, repeating.

 

For the first 20.

There will be 3 stations, all on the apparatus floor. You will rotate between them, as many rounds as you can. This has been modified from the last time it was posted... read it over before you start!

 

 

• Set up the sandbags as you would for the sandbag shuttle.  Sandbag Shuttle: Set up a typical shuttle run, where you run about 20yards, stop, pick up a bean bag, turn and return to the start, then you run 35yards, return, then 50 yards. Make it a total of 2 distances, carrying a sandbag instead of a bean bag for each distance.
• Set your 2 bags up so the longer the distance, the lighter the bag. Use proper lifting technique each time you drop/pick up a bag.
• Each time you approach a bag: Before picking it up, using a medicine ball, bend to a squat, pick up the ball, stand and press over head -do this 5 times, setting the ball down each time. After setting the bag down, do 10 burpees. (this means you run to a bag, do your Medicine Ball squat to press x 5, carry the bag to its new location, set it down, do 10 burpees, start with the med ball again before picking up the next bag)
• Box jumps x 10 (or until there is an opening on the next event)
• Air squats on the bosu (standing on it with the flat side down) x 15 or until the shuttle runner is finished
• Extra challenge - combine the last two events and jump from the bosu onto the box and back again. Be very careful with the unstable landing and work within your skill set and abilities.

For the Second 20.

Chest instability, Tabata, & Core

 

 

We will do 3 common chest exercises and add instability. Adjust your weight accordingly.

• Pushups x 10 -with one hand on a med ball, alternating the ball back and forth
• Chest Press with DB's on a stability ball x 10
• Pushups or Chest press with TRX (either feet or hands are in the handles) x10

------------------------------------------

Back, & Core

• Inverted Row x 10
• Pull ups x 10
• Shoulder Press x 10

Bicycle Abs x 30
Wide knee abs x 40

-------------------------------------------

Arms, & Core

• Bicep Curls  x10
• Diamond pushups x10
• Hammer Curls x 10

-------------------------------------------

• Tabata on the bike/rower: 20s on HARD/10s recovery, repeat x 8
• Deadbug x 45 seconds

 

 

If you have time after these three segments, repeat the "2nd 20".

 

 

For the last 20, cool down, light jog/cycle and stretch as you bring your HR down.

 

 

Friday, August 2, 2013

Warm up / Pre-hab x 10 min so you are ready for high intensity from the start. 

I hope your coordination came to work with you today. We will be adding a little cardio into some strength training today with skipping intervals. 

Part 1: use Timer #4, 20min. 

Every second minute of this is spent skipping. Upon completion of the other ten tasks, skip for a minute and then move to the next task on the list. No stopping to talk in between... If you can talk you can keep working!

Don't get frustrated if you are struggling to get the coordination down, you have a total of ten minutes to work on it and you only have to do 60secs at a time. 

So: 

Skip x 60s

Sled pull x 50 yards + burpees until you get to 60 sec

Skip

Battle ropes: 10sec alternating, 10sec double, 20 sec lateral (facing 90degrees from anchor point), 20 sec lateral (other side)

Skip

Deadbug

Skip

Box jump (add in Bosu for additional challenge)

Skip

Inverted Row

Skip

Wall balls

Skip

TRX Archer push-up

Skip

Pop push-ups over Med ball

Skip

Stairs

Skip

Step up with knee drive (weighted)

Core: Choose one, or go for both of the options below:

TRX Circuit x 3

-push-up x 8

-knee drive x 8

-pendulum x 10

-pike x 4

Option 2: x 3

-Hanging Abs x 15

-bosu crunches x 35

-wide knee abs x 40

-Plank: side/side/front x 45s each

Cool down, stretch. 

 

It's coming.....

Check back in the morning.  

All right, pick your favorite from the last 3 shifts and have at it. 

Thursday, July 25th, 2013

Warm up/Pre-hab as usual.

Phase 1:
There will be 3 stations, upon completion of your station, move to the next station. Complete as many stations as you can, as many times as you can. You have 20 minutes.

Set up the timer: Choose "Timer 4" and when you're ready, push start. It will time beep for you every 20 minutes.

Station 1: 2 rounds of the following
Burpees x 15
Battle Ropes x 20 sec (10s alternating, 10s double)
Inverted Row or TRX Row x 10

Station 2: 2 Rounds of the following
Sandbag carry on the stairs x 1 (2 for 87)
Wall Ball x 10
Pull ups x 8

Station 3: 1 Round of the following
Tabata.
Pick the bike or Rower -this is difficult to do on the treadmill, if you must, set your top speed on the TM and step on an off.

Tabata Means: 20s hard (hard hard... as in if you had to go 21s you wouldn't be able) followed by 10s of spinning or recovery. Repeat this 8 times (it's only 4 minutes) so find a way to push through.

The key to these stations is not wasting time during transition. It's a high intensity 20 min.

------------------------------
Phase 2:

For the next 10 minutes on the clock:
2 Rounds of:
Wide Knee abs x 40
Banana Rock x 30
2 Rounds of:
TRX Pendulum x 10
TRX Archer Pushup x 10 (if you're not familiar, do a normal TRX pushup)

---------------------------------
For the next 10 minutes on the clock:
Actually take the time to cool down -ride a bike for a few minutes
AND Stretch. Try not to still be panting and stiff as you limp to the shower. Get out the foam roller and the fancy new mats and work on your sore/stiff points for at least 10 minutes.

This is a total of 40 minutes of working time. With 2-3 minutes between each session phase/water break etc, you should still be under an hour. Keeping to this helps to keep the intensity high, and allow for planned recovery/stretching at the end.

Hydrate. Shower.

Monday, July 22, 2013

Happy Monday...

Warm up, prehab
-Start with Tabata on bike/rower when you are warm:
20s work: 10s recovery x 8

Pyramid!
(#reps/set = 10...9...8...7...6...a second tabata!...Abs..Done)
It's not a full pyramid, so make sure the intensity stays high. Save the excuses for your days off. 

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Box Jumps (increased difficulty: land on bosu)
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each round)
T-Bar Row
Incline push-ups on TRX or Archer push-up in trx for increased diff. 
Cross Body Plate Drive
Pop Squats
Concentration curls

ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40

STRETCH!

Wednesday, July 17th

Following warm up/pre-hab.

Set the timer up. Timer #4 is 20min rounds, repeating. 

For the first 20.
There will be 3 stations, all on the apparatus floor. You will rotate between them, as many rounds as you can.

• Set up the sandbags as you would for the sandbag shuttle. Replace one of the bag stations with the battle ropes - if you move the bags outside to accommodate this, be careful with the bags on the tarmac, set them down gently. During the shuttle at the battle station, do the alternating waves for 10 seconds. Then continue your shuttle cycle. Sandbag Shuttle: Set up a typical shuttle run, where you run about 20yards, stop, pick up a bean bag, turn and return to the start, then you run 35yards, return, then 50 yards. Make it a total of 3 distances, carrying a sandbag instead of a bean bag for each distance. 
• Set your three bags up so the longer the distance, the lighter the bag. Use proper lifting technique each time you drop/pick up a bag.
• Box jumps x 10 (or until there is an opening on the next event)
• Air squats on the bosu (standing on it with the flat side down) x 15 or until the shuttle runner is finished
• Extra challenge - combine the last two events and jump from the bosu onto the box and back again. Be very careful with the unstable landing and work within your skill set and abilities. 

For the Second 20.

Chest instability, Tabata, & Core

We will do 3 common chest exercises and add instability. Adjust your weight accordingly.

• Pushups x 10 -with one hand on a med ball, alternating the ball back and forth
• Chest Press with DB's on a stability ball x 10
• Pushups or Chest press with TRX (either feet or hands are in the handles) x10

Now Tabata on the bike/rower: 20s on HARD/10s recovery, repeat x 8

Wide knee abs x 40

------------------------------------------

Back, Tabata, & Core

• Inverted Row x 10
• Pull ups x 10
• Shoulder Press x 10

Bicycle Abs x 30

-------------------------------------------

Arms, & Core

• Bicep Curls
• Tricep Extensions
• Hammer Curls
• Diamond Pushups

Deadbug x 45 seconds

If you have time after these three segments, repeat the  "2nd 20".

For the last 20, cool down, light jog/cycle and stretch as you bring your HR down.

Sunday!

Warm up, Pre-hab.

# of Reps; 10...9...8...7...6...5...4...3...2...1

Between each round, complete one sled pull (50 meters, 3-4 plates) -can be push or pull, you have 3 options to work with now. No need to wait in line! -Yes, 10 sled pulls.

OR if you found last week to be too much for sled pulls, switch out every second sled pull for a session on the battle ropes (10 sec. alt/10 sec. double)

Set up the timer and make sure each round gets faster. If you use "Timer 1" it will count up to 45 minutes and then start over. 

• Pull-ups
• Burpees
• Squats  -depending on your comfort and experience, squat with a bar, DB's, a med ball, or an air squat
• Hamstring Curls on Ball (one leg for increased difficulty) -for those who are comfortable and experienced, replace this with a Deadlift -set your weight to allow you to perform the # reps per round. FORM is key... if you're not comfortable with Deadlifts or are inexperienced, complete curls 
• Push ups with instability -add a form of instability: feet in TRX, hands in TRX, Hands on Bosu with Round side down -there are now 2 TRX's and 2 Bosu's per hall. Again, no lines.
• Inverted Row -under the bar, in the TRX, or if you prefer a row on the bench
• Wall Ball -with the new balls that have come in, make sure that nothing marks the interior walls if that is where you choose to do your wall balls -also make sure the Leather balls aren't damaged by the concrete/brick if you are outside.

Finish with the so-called Polnick Plank Special:
7 rounds: 50 seconds per plank; 10 seconds between each.
Front/Side/Side

Hydrate, cool down, stretch.

Tuesday July 9th, 2013

Warm up/Pre-hab as usual.

Phase 1:
There will be 3 stations, upon completion of your station, move to the next station. Complete as many stations as you can, as many times as you can. You have 20 minutes.

Set up the timer: Choose "Timer 4" and when you're ready, push start. It will time beep for you every 20 minutes.

Station 1: 2 rounds of the following
Burpees x 15
Battle Ropes x 20 sec (10s alternating, 10s double)
Inverted Row or TRX Row x 10

Station 2: 2 Rounds of the following
Sandbag carry on the stairs x 1 (2 for 87)
Wall Ball x 10
Pull ups x 8

Station 3: 1 Round of the following
Tabata.
Pick the bike or Rower -this is difficult to do on the treadmill, if you must, set your top speed on the TM and step on an off.

Tabata Means: 20s hard (hard hard... as in if you had to go 21s you wouldn't be able) followed by 10s of spinning or recovery. Repeat this 8 times (it's only 4 minutes) so find a way to push through.

The key to these stations is not wasting time during transition. It's a high intensity 20 min.

------------------------------
For the next 10 minutes on the clock:
2 Rounds of:
Wide Knee abs x 40
Banana Rock x 30
2 Rounds of:
TRX Pendulum x 10
TRX Archer Pushup x 10 (if you're not familiar, do a normal TRX pushup)

---------------------------------
For the next 10 minutes on the clock:
Actually take the time to cool down -ride a bike for a few minutes
AND Stretch. Try not to still be panting and stiff as you limp to the shower. Get out the foam roller and the fancy new mats and work on your sore/stiff points for at least 10 minutes.

This is a total of 40 minutes of working time. With 2-3 minutes between each session phase/water break etc, you should still be under an hour. Keeping to this helps to keep the intensity high, and allow for planned recovery/stretching at the end.

Hydrate. Shower.

July 6, 2013

Thursday June 20th, 2013

Following warm up/pre-hab.

Set the timer up. Timer #4 is 20min rounds, repeating. 

For the first 20.
There will be 3 stations, all on the apparatus floor. You will rotate between them, as many rounds as you can.

• Sandbag Shuttle. Set up a typical shuttle run, where you run about 20yards, stop, pick up a bean bag, turn and return to the start, then you run 35yards, return, then 50 yards. Make it a total of 3 distances, carrying a sandbag instead of a bean bag for each distance. (distances can be adjusted for indoors if you are also afraid of thunder)
• Set your three bags up so the longer the distance, the lighter the bag. Use proper lifting technique each time you drop/pick up a bag.
• Wall Balls x 10 or until the shuttle runner is finished
• Air squats on the boss (standing on it with the flat side down) x 15 or until the shuttle runner is finished

For the Second 20.

Chest instability, Tabata, & Core

We will do 3 common chest exercises and add instability. Adjust your weight accordingly.

• Pushups x 10 -with one hand on a med ball, alternating the ball back and forth
• Chest Press with DB's on a stability ball x 10
• Pushups or Chest press with TRX (either feet or hands are in the handles) x10

Now Tabata on the bike/rower: 20s on HARD/10s recovery, repeat x 8

Wide knee abs x 40

------------------------------------------

Back, Tabata, & Core

• Inverted Row x 10
• Pull ups x 10
• Shoulder Press x 10

Bicycle Abs x 30

-------------------------------------------

Arms, Tabata, & Core

• Bicep Curls
• Tricep Extensions
• Hammer Curls
• Diamond Pushups

Deadbug x 45 seconds

If you have time after these three segments to the "2nd 20" repeat.

For the last 20, cool down, light jog/cycle and stretch as you bring your HR down.

Adjustable for a quick or regular workout fellas! Lets do this!!!

Busy day ahead.  Workout times will normal for some crews but all over the map for others. Do your best with the time you are giving.  Work hard!

Warm up, prehab
-Start with Tabata on bike/treadmill when you are warm:
20s work: 10s recovery x 8

Pyramid!
(#reps/set = 10...9...8...7...6...STOP!...Abs..Done)
-if time allows, or for increased difficulty, add in rounds 5...4...3...2...1

Push ups on ab ball  {alternative push up challenge: click here; For decreased difficulty, remove ball}
Inverted Row on TRX
Row/Squat on Bosu
Hamstring curls on ball or TRX
Hammer Curls/Bicep Curls (alternate between the two on each rep)
T-Bar Row
Incline push-ups on TRX
Cross Body Plate Drive
Pop Squats
Concentration curls

ABS
3 sets:
Banana Rock x 30
Wide Knee abs x 40

STRETCH!

Matty's off... Back to strength Fellas!!

5 min warm up

Stretch

3 rounds of the following

1. Box jumps 20

Lunges with weight x 10/side

Air squats x 20

Battle rope alternating and double arm 30s

Sled pull with 3 plates 50 ft

2. Standing shoulder press with Olympics bar x10

Up right row with Olympic bar x10

Straight arm DB front raise x10

Lateral DB raise x 10

3. Bench press x5-10

Push ups x 12

Incline Push ups x12

Chest Flys x 10

AB TABATA

Planks 50s on 10s off 7 Rounds

Front/side/side/front/side/side/front

Stretch!!!!

Sunday, June 23rd, 2013

Warm up, Pre-hab.

Super Sets:

#1: 3 sets
Chest Press x 10
Rows x 10

#2: 3 sets
Squats x 8-10
Deadlift x 8-10 (if you are not comfortable with either of these, replace with Air squats and Hamstring Curls on the ball)

#3: 3 sets
Battle Ropes x10s double, x10s alternating
Pec Fly x 10

#4: 3 sets
Step up with knee drive (weighted) x 8-10
Hammer Curls x 10

Core: 3 sets
Dead bug x 45s
Plank: side/front/side 45s each
Walking pushup x 10
Hanging Abs x 15

Stretch, hydrate.

Thursday June 20th, 2013

Are you fueling right today?

Today we'll stay indoors. If in doubt as to how to cope, see below:

Now following warm up/pre-hab.

Set the timer up again. I was wrong last week -Timer #4 is 20min rounds, repeating. Let's go with that once again.

For the first 20.
There will be 3 stations, all on the apparatus floor. You will rotate between them, as many rounds as you can.

• Sandbag Shuttle. Set up a typical shuttle run, where you run about 20yards, stop, pick up a bean bag, turn and return to the start, then you run 35yards, return, then 50 yards. Make it a total of 3 distances, carrying a sandbag instead of a bean bag for each distance. (distances can be adjusted for indoors if you are also afraid of thunder)
• Set your three bags up so the longer the distance, the lighter the bag. Use proper lifting technique each time you drop/pick up a bag.
• Wall Balls x 10 or until the shuttle runner is finished
• Air squats on the boss (standing on it with the flat side down) x 15 or until the shuttle runner is finished

For the Second 20.

Chest instability, Tabata, & Core

We will do 3 common chest exercises and add instability. Adjust your weight accordingly.

• Pushups x 10 -with one hand on a med ball, alternating the ball back and forth
• Chest Press with DB's on a stability ball x 10
• Pushups or Chest press with TRX (either feet or hands are in the handles) x10

Now Tabata on the bike/rower: 20s on HARD/10s recovery, repeat x 8

Wide knee abs x 40

------------------------------------------

Back, Tabata, & Core

• Inverted Row x 10
• Pull ups x 10
• Shoulder Press x 10

Bicycle Abs x 30

-------------------------------------------

Arms, Tabata, & Core

• Bicep Curls
• Tricep Extensions
• Hammer Curls
• Diamond Pushups

Deadbug x 45 seconds

If you have time after these three segments to the "2nd 20" repeat.

For the last 20, cool down, light jog/cycle and stretch as you bring your HR down.

Main Page update

Keep checking the main page, as updates are being posted regularly with info on some of the new equipment.

If you have any questions, please ask.

http://airdriefire.blogspot.ca/

Saturday June 15th, 2013 -You asked for it.

Warm up/Pre-hab as usual. Ask yourself "if we get a call mid-workout, will I have adequate fuel to get through the call when my usual post workout routine is disrupted?" Consider what kinds of fuel you have available to you to grab as you move to the apparatus to ensure you're well equipped for what comes next.

Break out the sand bags. If you haven't used them yet, now is your chance to get comfortable with them, as next shift will be more complicated and require you to be experienced with them. Yes, they are just bags of sand.

Phase 1:
There will be 3 stations, upon completion of your station, move to the next station. Complete as many rounds as possible. You have 20 minutes.

Set up the timer: Choose "Timer 4" and when you're ready, push start. It will time beep for you every 10 minutes.

Station 1: 3 rounds of the following
Burpees x 15
Battle Ropes x 20 sec (10s alternating, 10s double)
Inverted Row or TRX Row x 10

Station 2: 2 Rounds of the following
Sandbag carry on the stairs x 1 (2 for 87)
Wall Ball x 10
Pull ups x 8

Station 3: 1 Round of the following
Tabata.
Pick the bike or Rower -this is difficult to do on the treadmill, if you must, set your top speed on the TM and step on an off.

Tabata Means: 20s hard (hard hard... as in if you had to go 21s you wouldn't be able) followed by 10s of spinning or recovery. Repeat this 8 times (it's only 4 minutes) so find a way to push through.

The key to these stations is not wasting time during transition. It's a high intensity 20 min.

------------------------------
For the next 10 minutes on the clock:
2 Rounds of:
Wide Knee abs x 40
Banana Rock x 30
2 Rounds of:
TRX Pendulum x 10
TRX Archer Pushup x 10 (if you're not familiar, do a normal TRX pushup)

---------------------------------
For the next 10 minutes on the clock:
Actually take the time to cool down -ride a bike for a few minutes
AND Stretch. Try not to still be panting and stiff as you limp to the shower. Get out the foam roller and the fancy new mats and work on your sore/stiff points for at least 10 minutes.

Hydrate. Shower. Go do PR (for 88).

Pyramid -updated

Warm up, Pre-hab.

# of Reps; 10...9...8...7...6...5...4...3...2...1

Between each round, complete one sled pull (50 meters, 3-4 plates) -can be push or pull, you have 3 options to work with now. No need to wait in line! -Yes, 10 sled pulls.

OR if you found last week to be too much for sled pulls, switch out every second sled pull for a session on the battle ropes (10 sec. alt/10 sec. double)

Set up the timer and make sure each round gets faster. If you use "Timer 1" it will count up to 45 minutes and then start over. More Timer instructions will be posted soon, a word document is on the shared drive if you are interested now.

• Pull-ups
• Burpees
• Squats  -depending on your comfort and experience, squat with a bar, DB's, a med ball, or an air squat
• Hamstring Curls on Ball (one leg for increased difficulty) -for those who are comfortable and experienced, replace this with a Deadlift -set your weight to allow you to perform the # reps per round. FORM is key... if you're not comfortable with Deadlifts or are inexperienced, complete curls 
• Push ups with instability -add a form of instability: feet in TRX, hands in TRX, Hands on Bosu with Round side down -there are now 2 TRX's and 2 Bosu's per hall. Again, no lines.
• Inverted Row -under the bar, in the TRX, or if you prefer a row on the bench
• Wall Ball -with the new balls that have come in, make sure that nothing marks the interior walls if that is where you choose to do your wall balls -also make sure the Leather balls aren't damaged by the concrete/brick if you are outside.

Finish with the so-called Polnick Plank Special:
7 rounds: 50 seconds per plank; 10 seconds between each.
Front/Side/Side

Hydrate, cool down, stretch.

Pyramid.... with an update

Warm up, Pre-hab.

# of Reps; 10...9...8...7...6...5...4...3...2...1

Between each round, complete one sled pull (50 meters, 3-4 plates) -can be push or pull, you have 3 options to work with now. No need to wait in line! -Yes, 10 sled pulls.

OR if you found last week to be too much for sled pulls, switch out every second sled pull for a session on the battle ropes (10 sec. alt/10 sec. double)

Set up the timer and make sure each round gets faster. If you use "Timer 1" it will count up to 45 minutes and then start over. More Timer instructions will be posted soon, a word document is on the shared drive if you are interested now.

• Pull-ups
• Burpees
• Squats  -depending on your comfort and experience, squat with a bar, DB's, a med ball, or an air squat
• Hamstring Curls on Ball (one leg for increased difficulty) -for those who are comfortable and experienced, replace this with a Deadlift -set your weight to allow you to perform the # reps per round. FORM is key... if you're not comfortable with Deadlifts or are inexperienced, complete curls 
• Push ups with instability -add a form of instability: feet in TRX, hands in TRX, Hands on Bosu with Round side down -there are now 2 TRX's and 2 Bosu's per hall. Again, no lines.
• Inverted Row -under the bar, in the TRX, or if you prefer a row on the bench
• Wall Ball -with the new balls that have come in, make sure that nothing marks the interior walls if that is where you choose to do your wall balls -also make sure the Leather balls aren't damaged by the concrete/brick if you are outside.

Finish with the so-called Polnick Plank Special:
7 rounds: 50 seconds per plank; 10 seconds between each.
Front/Side/Side

Hydrate, cool down, stretch.

It will be here.... -Updated!

Warm up/Pre-hab as usual.

-Make sure some running or cycling is part of this at the end as we will be working some anaerobic today with some strength focus at the end.

Setup:
Battle ropes & Box outside
Training BA on the apparatus floor just inside the bay with your masks ready
Sled loaded with x3 45llb plates (use both of them)

Station 1:

-Battle Ropes x 10s alternating waves, x10s double waves
-Run the stairs (x2 for 87)
-Pull ups to MAX
-Box Jumps x 10 -focus on a soft landing, head up, tight core to provide stability throughout.

Repeat this x 3
Pull the sled 50m (ideally back to the apparatus floor)
Don your BA (with no rest), time how long it takes and how much air you consume for your HR to fall below 130bpm.

-keep moving with BA on, don't come to a complete dead stop, allow your body to move and circulate the lactic acid that will accumulate. When your breathing is under control.


Station 2:

Down the rack
Bicycle Abs x 30
5 Point Lunge x 6
Deadbug x 45secs
Pushups or Bench press (your preference) x 8-10 reps (or max pushups)
Wide Knee Abs x 40
Bent over rows x 10/s
Banana Rock x 30
Superman x 10

Repeat x 2 (3 if there's time and you're still keen...)
(4 if you're Clarke)

Cool down....hydrate.

From the brilliant mind of Aaron Polnick

Warm up 5 minutes

3 rounds of the following:

1.

Box Jumps x 10

Battle Rope Alternating & double arm 30s

Air Squats x 20

Sled Pull 2 plates (run hard and fast 50m)

2.

Wide grip pull-ups x max

1 arm row x 10/side

Bent over row with Olympic Bar x 10
Standing overhead press with Olympic Bar x 10

3.

Push ups x 12

Bench Press x 10

Incline push ups x 12

ABS

Polnick Plank Special - Tabata Planks

7 Rounds of 50 seconds on 10 seconds off

Front/side/side/front/side/side/front

Stretch!!!!!!!!!!!!

Sunday

Warm up, Prehab, etc. as normal.

These are again super sets.

3 Sets of each.

•5 point lunge x 5
•Box Jumps x 10
(Put the new box to use... It has three available heights)

•hose tower stairs x 1 @88/89, x2 @87
•Man Makers or Burpees or Pushups x 7 (double for burpees, triple for pushups)

•Split Lunge Jumps x 10/side
•Sled pull x 1

Repeat all exercises one more time.

Core: -cycle through each three times
Hanging Abs or Mountain Climbers x 15 (per side for m.c.)
Knee Drive in TRX (feet in handles) x 15
Plank -60s per side (x 3 sides) x 1

To finish:
Pull ups to Max
Push ups to Max.

Hydrate, stretch. Do it again tomorrow morning! :)

May 14, 2013

In an effort to make the best of our balmy weather, let's get outside where we can!

Warm up/Pre-hab as you normally do. Add onto your normal Pre-Hab at least 5 minutes of running -either on the treadmill or outside, as we will get into things pretty quick....

First... some new equipment. Have a look at the videos posted on the main blog. We will be using the Prowler today, and if you're able, pull the Battle Ropes out to get a look and feel for them... they're coming to a blog near you.

In pairs, you will take turns. If there are three of you, a third station can be added by using the stairs or setting up a farmer carry.


Station 1:
Battle Ropes - Alternating Waves(at 1:30 on the video) x 10 sec; Double Wave x 10 sec; Alternating Waves x 10 sec.
Prowler -Load with x2 45's to start, increase the weight as you find you are able. Focus on technique while pushing for ~50yards. -will work best with the weight distributed evenly
Sled Pull -have the other sled loaded for your return with 4 plates.

(on the next round through the sleds will be in the opposite order, which is fine)

Station 2:
Pushups x 8
Mountain Climber x 8/side
Burpee x 4
------------------------
Repeat this cycle until Station 1 is available.


Both FF's will go through the above cycle 3 times.

The other pair will do the following 3 times, or until the first group is ready to switch:

Wall Balls x 10
Inverted Row x 10
5 Point Lunge x 5/side
Down the Rack x 2 Rounds back to back (skip this the second time through, the third time, do it again x 2)

Core: For everyone;

Again, cycle through these stations, you will change stations when the person on the TRX is done.

Station 1:
TRX Knee drive x 8 (in plank position with feet in stirrups, maintain a neutral spine and drive knees to chest) -alternative is the knees to elbows hanging from the bar, or crunches on the ball)
TRX Pendulum x 8 per side (in plank position with feet in stirrups, move feet about 4-6 inches to left, then right of midline)
TRX Pike x 4-if capable, in plank position as above, drive hips in the air into a pike position.

Station 2:
Bosu -sitting on edge of Bosu, complete crunches, allowing for extension over  the top of the ball.

Station 3:
Side Plank x 45seconds/side

Station 4:
Deadbug

Complete each station 3 times.

Stretch, hydrate.

Return equipment.... forgot to mention, the new equipment may not be readily visible, at 88 it is in the old medical room, 87 its on the floor with everything else, 89.... you'll have to let me know. But it is there.

Spring is here... I think

In an effort to make the best of our balmy weather, let's get outside where we can!

Warm up/Pre-hab as you normally do. Add onto your normal Pre-Hab at least 5 minutes of running -either on the treadmill or outside, as we will get into things pretty quick....

First... some new equipment. Have a look at the videos posted on the main blog. We will be using the Prowler today, and if you're able, pull the Battle Ropes out to get a look and feel for them... they're coming to a blog near you.

In pairs, you will take turns. If there are three of you, a third station can be added by using the stairs or setting up a farmer carry.


Station 1:
Battle Ropes - Alternating Waves(at 1:30 on the video) x 10 sec; Double Wave x 10 sec; Alternating Waves x 10 sec.
Prowler -Load with x2 45's to start, increase the weight as you find you are able. Focus on technique while pushing for ~50yards.
Sled Pull -have the other sled loaded for your return with 4 plates.

(on the next round through the sleds will be in the opposite order, which is fine)

Station 2:
Pushups x 8
Mountain Climber x 8/side
Burpee x 4
------------------------
Repeat this cycle until Station 1 is available.


Both FF's will go through the above cycle 3 times.

The other pair will do the following 3 times, or until the first group is ready to switch:

Wall Balls x 10
Inverted Row x 10
5 Point Lunge x 5/side
Down the Rack x 2 Rounds back to back (skip this the second time through, the third time, do it again x 2)

Core: For everyone;

Again, cycle through these stations, you will change stations when the person on the TRX is done.

Station 1:
TRX Knee drive x 8 (in plank position with feet in stirrups, maintain a neutral spine and drive knees to chest) -alternative is the knees to elbows hanging from the bar, or crunches on the ball)
TRX Pendulum x 8 per side (in plank position with feet in stirrups, move feet about 4-6 inches to left, then right of midline)
TRX Pike x 4-if capable, in plank position as above, drive hips in the air into a pike position.

Station 2:
Bosu -sitting on edge of Bosu, complete crunches, allowing for extension over  the top of the ball.

Station 3:
Side Plank x 45seconds/side

Station 4:
Deadbug

Complete each station 3 times.

Stretch, hydrate.

Return equipment.... forgot to mention, the new equipment may not be readily visible, at 88 it is in the old medical room, 87 its on the floor with everything else, 89.... you'll have to let me know. But it is there.

Check/Back -April 20th

Warm up/Pre-hab as always!

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

For a change to get into this:
Side Walk Push ups -2 sets of 10. See the first video listed below.

Narrow Grip Bicep Pullups 3 sets x 8 reps {If you can't do 10 -do the walk of version of this} -or use the bands/pull up assist to complete 8

Wide Grip Overhand Pullups 3 sets x 8 reps {same as above}
Inverted Rows - 3 sets of 8 reps 
****As you all know from the past, this is a lot of pull ups - don't be afraid to do the negatives (or the walk pull ups shown in the clip above. You will see big gains in your pull ups abilities if you can step up to the bar and lower yourself to finish out your sets instead of simply reducing the number of reps. Also make use of the bands and/or Pull-Up Assist

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

One Arm DB Rows 3 sets of 10 reps

Ball Back Extensions 3 sets of 15 reps

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

One Arm DB Incline Press ***As an alternative, use the TRX with the straps extended, hands in the handles, do a pushup - modify the angle to increase/decrease difficulty --3 sets of 8-10 reps

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Flat DB Flys 3 sets x 10 reps  ****note the # has decreased, so you should be able to increase your weight

Flat DB Chest Press 3 sets x 10 reps

Banana Rock Abs -3 sets of 30

Wide knee abs -3 x 40

Workout Reference Videos:

T-Bar:

Arms/Shoulders -April 17th

We'll be changing a few things up here until the new Landmine base support arrives. Theres a possibility that the new floors at 88 and 89 aren't managing the force put on them during the Olympic Bar Push/Pull. So for the time being that exercise it out.

Think about how long you are resting between exercises. These are set up as Super Sets, so more the most part you are working opposite muscles, and the muscle group will rest while you work the opposing side. By decreasing your rest period you push your body to recover faster for the next movement. You also add in an anaerobic component.

If you do this at a steady speed you will have time for the 20 min core/cardio at the end.


Warm up/ Pre-hab as you are familiar with.

-Shoulders & Arms

Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
TRX Shoulder Press  --Place your feet in the TRX, as if you are doing a push up - but shorten the straps to increase the angle so your feet are slightly higher than your head -this moves your body weight towards the shoulder. Increase the angle to increase the difficulty. Walking your hands backwards also increases the angle, but be careful not to go too far and lose control of your core stability (you will tip over). Aim for 8 reps and adjust the angle accordingly.
Upright BB Row
-----------------------------------
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Diamond Push-ups -3 x 10
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
Group 4:
Down the rack -2 sets, 6 reps per set
Alternating Hammer Curls -3 sets
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
Part B:
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds... -be creative, try and add in another core activity we have done in the past to change out some of these.
------------------
Mountain Climbers
------------------
Deadbug
------------------
Med Ball Partner Pass
------------------
Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!


======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)

Apr 12 -Legs

If you'd prefer to stick to the old workout, try this on:
http://afd-bshift.blogspot.ca/2013/03/legs.html

If you're up for something new with an anaerobic twist, take this on:

Warm up, Prehab, etc. as normal.

These are again super sets.

3 Sets of each.

•5 point lunge x 5
•Box Jumps x 10
(look to go outside, pick something like one of the picnic tables for extra height -If it's another Calgary Spring Day, try doing the jump holding a medicine ball.

•Sled Pull (50m) x 1 -Calgary Spring Day? Replace with Running the hose tower with a weight -88 should do it twice, 87, 3 times.
•Man Makers or Burpees or Pushups x 7 (double for burpees, triple for pushups)

•Split Lunge Jumps x 10/side
•50m sprint x 2 -Calgary Spring: "Level 2 Drills" from the Insanity workouts.

Repeat all exercises one more time.

Core: -cycle through each three times
Hanging Abs or Mountain Climbers x 15 (per side for m.c.)
Knee Drive in TRX (feet in handles) x 15
Plank -60s per side (x 3 sides) x 1

To finish:
Pull ups to Max
Push ups to Max.

Hydrate, stretch. Do it again tomorrow morning! :)

April 9 -Chest/Back

Warm up/Pre-hab as always!

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

Narrow Grip Bicep Pullups 3 sets x 8 reps {If you can't do 10 -do the walk of version of this} -or use the bands/pull up assist to complete 8

Wide Grip Overhand Pullups 3 sets x 8 reps {same as above}
Inverted Rows - 3 sets of 8 reps 

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

One Arm DB Rows 3 sets of 10 reps

Ball Back Extensions 3 sets of 15 reps

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

One Arm DB Incline Press

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Flat DB Flys 3 sets x 10 reps  ****note the # has decreased, so you should be able to increase your weight

Flat DB Chest Press 3 sets x 10 reps

Banana Rock Abs -3 sets of 30

Wide knee abs -3 x 40

Workout Reference Videos:

T-Bar:

April 4 - Arms/Shoulders

Warm up/ Pre-hab

-Shoulders & Arms

Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
Olympic Bar Push/Pull
Upright BB Row
-----------------------------------
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Diamond Push-ups -3 x 10
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Bench Dips
-------------------------------------------------------------------------------------------------
Group 4:
Down the rack -2 sets, 6 reps per set
Alternating Hammer Curls -3 sets
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds...
------------------
Mountain Climbers
------------------
Deadbug
------------------
Med Ball Partner Pass
------------------
Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!


======================================================

Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)

April 1st -Legs with a change

We can keep hitting the legs and working on strength today, but we are going to add an additional option...
If you'd prefer to stick to the old workout, try this on:
http://afd-bshift.blogspot.ca/2013/03/legs.html

If you're up for something new with an anaerobic twist, take this on:

Warm up, Prehab, etc. as normal.

These are again super sets.

3 Sets of each.

•5 point lunge x 5
•Box Jumps x 10
(look to go outside, pick something like one of the picnic tables for extra height

•Sled Pull (50m) x 1
•Man Makers or Burpees or Pushups x 7 (double for burpees, triple for pushups)

•Split Lunge Jumps x 10/side
•50m sprint x 2

Repeat all exercises one more time.

Core: -cycle through each three times
Hanging Abs or Mountain Climbers x 15 (per side for m.c.)
Knee Drive in TRX (feet in handles) x 15
Plank -60s per side (x 3 sides) x 1

To finish:
Pull ups to Max
Push ups to Max.

Hydrate, stretch. Do it again tomorrow morning! :)

Legs

Activites listed {in brackets} are an alternative to decrease difficulty. The primary activity posted is usually at an advanced level - please select an appropriate level for yourself using {alternatives}. Recommended weight is in square brackets [25llbs] -please also adjust this to your ability.

Complete each pair of exercises before moving to the next:

• Deadlift -3 sets x 10 reps [weight will vary greatly by ability] {Superman's}
• Squats -3 sets x 10 reps [weight will vary greatly by ability] {Double leg Squats with TRX}

• ***This increases today! yay!Alternating Forward Lunges -2 sets x 40 reps [25llbs] {decrease or perform with no weight}
• ***Increases today! Alternating Rear Lunges -2 sets x 40 reps

• **Increases today! Pop Squats -3 sets x 10 reps [1-4kg medicine ball] {perform with no weight}
• **Increases today! Wall Balls -3 sets x 15 reps [10+kg med ball]  {decrease to 5-8kg med ball}

-bend knees, use your legs for the wall ball

• Hamstring Curls on TRX -3 sets x 15 reps {hamstring curls on ab ball -use both legs together}
• Step ups -3 sets x 10 reps per side [30lbs] {perform step ups with no weight}

-step onto bench, bring body to full upright position

ABS: peform once all other exercises are complete

-Complete each exercise once, then return to beginning.

-Total of 3 sets.

• Hanging Abs -15 reps per set {Sit ups on Bosu} -25 reps per set
• V-sit snap ups -10 reps per set {Front Bridge} -30 secs per set
• Dead bug OR Bicycle ABs if ball is in use -45secs per set {Side Bridge} -30 secs per side per set
• (AB video links are below)

Cardio:

Cycling or rowing if you're doing this right after the weights. The weights may use most of your time and you'd be better off to return in the evening or tomorrow morning to fit in the cardio.

Here is an interval workout for the treadmill.

Intervals are in sequence of 
Recovery : Work at 7/10 : Work at 9/10
60 sec : 30 sec : 30 sec
So you are walking/joggin x 60 sec
Running at a 7/10 for 30 sec
Running at a 9/10 for 30 sec.

Repeat 7 times.

Cool down...

Lots of Hamstring, glute and quad stretching.

(if you're not an inflexible muscle head, you should be able to extend your back leg further than this guy!)

(this can be done faster, with more pace, and with a light -2-5llb weight in your hands for momentum)

(you don't have to watch much more than the first 10 secs... )