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.