Saturday, 31 August 2013

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!

Sunday, 25 August 2013

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!

Thursday, 22 August 2013

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, 7 August 2013

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.


 

 

Thursday, 1 August 2013

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.