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

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Back, Tabata, & Core

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

Bicycle Abs x 30

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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.