November 17th, 2014

Circuit, 30 sec work, 15 sec to change stations.

Part 1:Circuit, 30 sec work, 15 sec to change stations.

• Single side clean (with dumbbell)
• Other side -SS Clean
• High Plank
• Bent Over row

Cardio Interval:

Treadmill or Rower, 30s at a 9.5/10 effort (yes, this means sprint)

3 min at a recovery pace - walk/jog

Part 2:Circuit, 30 sec work, 15 sec to change stations.

• Forward Lunge with Shoulder Press
• Other side Fwd Lunge
• Walking Planks (high to low and back)
• Dips
• TRX Knee Drives

Cardio Interval (as above)

Part 3:Circuit, 30 sec work, 15 sec to change stations.

• Deadlift with Dumbbell (light weight)
• DB single side Chest Press
• DB Chest other side
• Side Plank
• Side Plank (other side)

Cardio Interval (as above)

Core circuit. Build your own, include at least 7-10 exercises.

Nov 6, 2014

Warm up, Pre-hab

Set the timer for 20 min. Set up the sled with 2-4 plates.

7 Reps per round.
Pick a weight that allows you to hang on to the bar for the whole workout.

• Stiff Legged Deadlift
• Row
• Push Press
• Squat
• Push up on Bar
• Sled pull x 50m
• 20s recovery - no longer!

Repeat AMRAP in 20 minutes.

Tin Tin:

Down the rack x 2. 

Core:

Oct 21, 2014

Ha!

Sorry, just plain old ran out of time. I'll try harder. 

If you're lucky there might be a new one here by morning. 

Oct 16, 2014

Warm up, prefab etc.


-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
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 13, 2014

Warm up, pre-hab

Do 7 reps of each exercise with no rest. Rest up to 1-2 min between rounds, do 7 rounds.

 Bent over row or pull up
 RDL (Romanian Dead lift)
 Front squat
 Push Press and Triceps Extensions at top
 Alternating Reverse Lunge
 Weighted burped (holding a weight, eliminate the jump)
 Ab Roll Outs

October 5th, 2014

Set a timer for 20min. Count down... 10 reps on the first round, 9 on the second, etc. If you make it to 1 rep before you get to 20min, start working back up.

10 burpees
10 weighted squats (not looking for heavy weights, it's a lot of reps.
10 renegade rows 
10 banana rock
10 push ups 

Core. You pick. But spend at least 15 minutes on this.

Cool Down.


Hydrate. Recover. Do it again tomorrow morning.

Sept 27th, 2014

Warm up
AMRAP set: Count the total rounds completed in 20 minutes.
5 Pull Ups (or variation like assisted pull up) 
10 Burpees
15 Triple Stop Push Ups
20 Jumping Lunge or Reverse Lunge (total) 
25 Bodyweight Prisoner Squats 

Sept 14, 2014

Click here

September 11, 2014

Warm up, prehab. -

Get really warmed up, this starts with intensity. -If time is tight, cut the first section down by one, if time is really tight, skip to Part 2.

Part 1:

• Sled Pull x 50 yards with one plate
• Sled Push x 50 yards with one plate
• Skip x 60 sec
• Recover x 60 sec

Repeat up to 5 rounds, adding a plate each round.

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• Push Press x 8 reps
• Medicine ball Partner Pass (add in Bosu if you remember the sequence from last summer)
• Wall Ball x 8 

Complete 3 Rounds

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• Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
• 10s Alternating Arms
• 10s Lateral (facing 90˚ away from the anchor point)
• 10s Lateral (facing other direction

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Part 2:

Set the timer for 20s of work, 10s to transition between stations.
Complete 8 Rounds.

• Burpee Pull Up   -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
• Push Ups
• Box Jump 
• Plank Jacks

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Add Core - anything you are comfortable with that in uncomfortable and hard. Pick one of those.

Cool down

Sept 6th, 2014

Warm up, pre-hab etc.

3 sets of 6-8reps, compound sets. This section should take 15-20min. If you are tight on time, drop this and do the Met-Con below followed by core.

• Olympic Bar Push/Pull
• Archer Pushup

• Squats
• Deadlift

• Down the Rack (6 reps each, unless your Cozy and want to show off, then 7) x 2 sets

Now move onto Met con.

Here's your fat burning VO2 increasing Met Con:

AMRAP -Set your timer for 20 minutes.
Do AMRAP of 10 reps of each exercise:

• 50 Skips
• Renegade Rows
• DB Reverse Lunges
• Mountain Climbers (each leg) 
• Burpees
• Incline, Decline or Flat Push Ups

Core:

If you'd like to watch these in a video click here.

Cool Down & Hydrate

August 13, 2014

Warm up, Pre-hab.

Part 1

Battlerope:

• Alternating Arms
• Lateral with 2 Arms
• Lateral with 2 Arms opposite side

Sled Pull: Out and back, 50 yards. 2 min rest after each pull.

• Load with x2 45llb plates
• Add one plate, repeat.
• Continue adding until you can't make the distance, or hit 5 plates.

Part 2 (If you have to choose one part because the day is busy, pick part 2!)

Set your timer for 50 seconds of work with a 10 second transition to do:

• Skipping
• DB Bent Over Row 
• KB/DB Swing (see yesterday's post on technique) 
• Spider-Man Push Up
• Cross Body Mountain Climber 
• Plank

Repeat three times total.

Core.

Cool Down

Kettlebell Swing

Kettlebell Swings are part of the next workout - if you aren't familiar, it is important to review this material before taking part. If you are still not comfortable, this is understandable and the suggested alternative should be practiced.

With some guidance and a little practice this can be a very valuable tool for your training.

Chris Lopez is a leader in Kettlebell application and instruction, the material provided here is from one of his programs.

Read the info below, and have a  look at the video here. The breakdown of technique starts at 4:36.

 

August 10, 2014

Warm up.
Pre-hab.

Part 1:
3 sets, reps of 6-8

• Bench Press
• Inverted Row

• Olympic Bar Push Pull
• Wall Ball

• Farmer Carry x 50yds (hint for time: use a sandbag - just don't drag it)
• Sandbag Squat (holding the bag underneath, with the weight on your arms)

Part 2:
Set your timer for 20 seconds with a 5 second transition. -if you don't like skipping, substitute high knees, running on the spot, phantom skipping, jumping jacks, anything that you can transition quickly into and out of that is cardio (i.e.: treadmill running would be a bad idea as it takes too long to get going on it)

Skip
Pull Ups or Assisted Pull Ups Skip
Wall Sit Bicep Curl
Skip
Decline Push Up
Skip
Box Jump
Skip
Plank (low, on elbows, this is your recovery!)
Repeat four times total

Part 3:
Core.

August 5, 2014

Warm up, prehab.

• Hamstring Curls on Ball 3 x 10/side
• Pop Squats 3 x 10

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• DB Chest Press on Ball 3x 8reps
• Inverted Row 3x 10reps

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• Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
• 10s Alternating Arms
• 10s Lateral (facing 90˚ away from the anchor point)
• 10s Lateral (facing other direction)

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Set the timer for 20s of work, 10s to transition between stations.
Complete 8 Rounds.

• Burpee Pull Up   -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
• Push Ups
• Box Jump 
• Plank Jacks

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Core:
Low plank with rotation
High Oblique Plank with leg tuck
High Low Plank Drill
Around the world
Hanging tow to bar
Jump Tucks
Windmill
Cable Chop
Sit up with Trunk rotation
Stability ball Iso Tuck

(See pics below for more info - video at the end)

Cool down

Aug 2, 2014

Warm up, pre-hab etc.

3 sets of 6-8reps, compound sets. This section should take 15-20min. If you are tight on time, drop this and do the Met-Con below followed by core.

• Olympic Bar Push/Pull
• Archer Pushup

• Squats
• Deadlift

• Down the Rack (6 reps each, unless your Cozy and want to show off, then 7) x 2 sets

Now move onto Met con.

Here's your fat burning VO2 increasing Met Con:

AMRAP -Set your timer for 20 minutes.
Do AMRAP of 10 reps of each exercise:

• 50 Skips
• Renegade Rows
• DB Reverse Lunges
• Mountain Climbers (each leg) 
• Burpees
• Incline, Decline or Flat Push Ups

Core:

If you'd like to watch these in a video click here.

Cool Down & Hydrate

July 28, 2014

Warm up, prehab.

• Down the Rack x twice.

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• DB Chest Press on Ball 3x 8reps
• Inverted Row 3x 10reps

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• Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
• 10s Alternating Arms
• 10s Lateral (facing 90˚ away from the anchor point)
• 10s Lateral (facing other direction

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

Set the timer for 20s of work, 10s to transition between stations.
Complete 8 Rounds.

• Burpee Pull Up   -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
• Push Ups
• Box Jump 
• Plank Jacks

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

Add Core - anything you are comfortable with that in uncomfortable and hard. Pick one of those.

Cool down

July 25, 2014

Warm up, pre-hab etc.

3 sets of 6-8reps, compound sets. This section should take 15-20min. If you are tight on time, drop this and do the Met-Con below followed by core.

• Olympic Bar Push/Pull
• Archer Pushup

• Squats
• Deadlift

• Down the Rack (6 reps each, unless your Cozy and want to show off, then 7) x 2 sets

Now move onto Met con.

Here's your fat burning VO2 increasing Met Con:

AMRAP -Set your timer for 20 minutes.
Do AMRAP of 10 reps of each exercise:

• 50 Skips
• Renegade Rows
• DB Reverse Lunges
• Mountain Climbers (each leg) 
• Burpees
• Incline, Decline or Flat Push Ups

Core:

If you'd like to watch these in a video click here.

Cool Down & Hydrate