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.