March 30, 2014

Stay tuned...

Mar 27th, 2014

Sorry Guys,

I've got nothing.

The last 9 posts have been pretty good though, so recycle one of those.

March 22, 2014

Warm up and Prehab as per normal.

Your choice on how this progresses. The bulk of the workout is the same, but the first part, you can choose between strength and agility.

Listen to your body and rest where you need too. It is a challenging workout, so all abilities will not be able to complete all components at the same level.

Following your warm up:


Strength Option:

3 sets of 8-10 reps. Alternate between the two exercises.

Deadlifts.
Squats.

Agility Option:
Dust off that agility ladder that was purchased last year but hasn't seen much use. It comes in two pieces, they can attach together to give you a longer run. Do this, and set up on an even no slip surface. i.e.: at 88 I think the hallway would work better than the apparatus floor.

Cozy gives a demo in the video below. There are three exercises for you to try. Before you ramp up the intensity, warm up with a run through of stepping in each of the boxes, alternating feet. In other words, run through placing one foot in each box with each step. Do 3 runs of this to get familiar with it.

Then:
3 Rounds of each before taking a 30sec. rest and moving onto the next. Repeat this 3 times.

1: Inside / Outside -2 feet per box

2: Side to side -2 feet per box on the way across

3: Lateral -In and Out -2 feet per box

Once completing 3 rounds of this, Try doing the last single leg exercise 3 times on each side.


 

All together now:

0. Choose a weight that you can use for ALL exercises. Try not to put the DB’s down throughout the set. Time your workout, match the time with increased load the next time out. 
   
   

   Do 6 reps of each:

   
   

   •   Push up cross body mountain climber 
   •   ManMaker
   •   Reverse lunge (do both sides)
   •   Pull ups
   • 
     
1. 
   

     Plank on elbows -lift alternating legs, 6 per side

   
   
   

   Do 6 rounds 

   
   
   Core:
   -Low Plank with Rotation: 10-15 Reps
2. -High Oblique Plank w/Leg Tuck 10-15 reps
3. -High Low Plank Drill -30-45sec
4. -Around the World
5. -Hanging knees to elbows
6. -Jump tucks 10-15 reps
7. -Windmill x 10
8. -Woodchop x 10-15
9. -Weighted decline crunch
10. -Stability ball prone iso tuck (one leg) 10-15 reps

March 19, 2014

Warm up.
Pre-hab.

6's and 7's.

Each time you go through the list, alternate whether you do 6 reps or 7. When you do 6, add a Burpee at the end of the movement. Hooray! (an example is posted at the bottom)

For a total of 6 Rounds.


Kettlebell Swings
Box Jumps -for an extra challenge add height (on it's side) or jump off a Bosu
5 Point Lunge -number is total, not per side
USB (sandbag) over press
Wall Balls
Pop Pushups
*50 yard dash - out and back. Outside, run hard, no slacking and walking.

Core. You're choice. But do it. 

Hydrate. Stretch. Refuel. 

*If it's snowing again, here's your alternative:
Skipping x60s OR Farmer Carry OR Run the stairs OR Uphill on the TM. 

Core: (see video for more detailed demo)

Set a timer for 5 min. Do as many rounds as possible in 5 min. (see list below)
Set a timer for 1 min. Do as many burpees as you can in 1 min.

•   One plank walk out to 10 per leg cross body mountain climbers
  
•   One plank walk out to 10 push ups
  
•   One plank walk out to 10 plank jacks
  
  Repeat both sets one or two more times. 
• 
  

Hydrate, stretch some more.


Example:
Round 1
6x Kettlebell Swings + Burpee
7x Box Jumps -for an extra challenge add height (on it's side) or jump off a Bosu
6x 5 Point Lunge -number is total, not per side+ Burpee
7x USB (sandbag) over press
6x Wall Balls+ Burpee
7xPop Pushups
6x*50 yard dash - out and back. Outside, run hard, no slacking and walking.+ Burpee

Round 2
7x Kettlebell Swings
6x Box Jumps -for an extra challenge add height (on it's side) or jump off a Bosu +Burpee
7x 5 Point Lunge -only 3 sets per side per round
6x USB (sandbag) over press+ Burpee
7x Wall Balls
6x Pop Pushups+ Burpee
7x *50 yard dash - out and back. Outside, run hard, no slacking and walking.

March 14, 2014

Hydrate.
Warm up.
Pre-hab.

Courtesy Shawna Kaminski:

See the video for a quick 30 sec demo.

Never Quit 
(Ladder set)
Do 1 rep of each:
1a) Front squat
1b) Push press
1c) Reverse lunge (each leg) 1d) RDL
1e) High Pull

First set do 10 rep of above, rest 30 seconds to 1 minute
Do 8 reps of above, rest 30 seconds to 1 minute
Count down 6, 4, 2 reps of above, rest 30 seconds to 1 minute as needed between sets 

If you're confused, call me at 87. Matt.

Core: (see video for more detailed demo)
Set a timer for 5 min. Do as many rounds as possible in 5 min. (see list below)
Set a timer for 1 min. Do as many burpees as you can in 1 min.

•   One plank walk out to 10 per leg cross body mountain climbers
  
•   One plank walk out to 10 push ups
  
•   One plank walk out to 10 plank jacks
  
  Repeat both sets one or two more times. 

Hydrate, stretch some more.

March 11, 2014

Warm-up, Pre-hab.

Push n Pull (Ladder set)

Do 10, 8, 6, 4, 2, 4, 6, 8, 10 reps of the following: 

•   Pull up 
  
•   Push up on bar 
  
•   Reverse Lunge
  
•   Front squat 
  
•   Ab roll out 
  
•   Skipping x 60 sec - this is not a rest! If you can't skip, do weighted burpees.
  Rest as little as possible between sets 
  

Core:
As many rounds as possible in 5 min. 
-From standing, bend, walk into a plank.
-From High Plank, 10 Cross body Mountain climbers -walk hands back to standing.
-Walk hands back to plank; Pushups x 10, walk hands back to standing.
-Walk hands back to plank; Plank Jacks x 10

Burpees. As many as you can in 2 minutes.
See the video below for more details on these exercises.
Repeat this at least once.


Well done.

March 6, 2014

Warm up.
Pre-hab.

7 Rounds. Unless otherwise noted, 7 reps per exercise.

Kettlebell Swings
Box Jumps
5 Point Lunge -only 3 sets per side per round
USB (sandbag) over press
Wall Balls
Pop Pushups
Skipping x60s OR Farmer Carry OR Run the stairs OR Uphill on the TM. I'd take the skipping...this will be a tough one.

Core. You're choice. But do it. 

Hydrate. Stretch. Refuel. 

Mar 3, 2014

Warm up and Prehab as per normal.

Listen to your body and rest where you need too. It is a challenging workout, so all abilities will not be able to complete all components at the same level.

Following your warm up:


Agility:
Dust off that agility ladder that was purchased last year but hasn't seen much use. It comes in two pieces, they can attach together to give you a longer run. Do this, and set up on an even no slip surface. i.e.: at 88 I think the hallway would work better than the apparatus floor.

*for those of you who picked agility in last weeks choose your own adventure, this is the same! So you should be much more proficient at it this time around. 

Cozy gives a demo in the video below. There are three exercises for you to try. Before you ramp up the intensity, warm up with a run through of stepping in each of the boxes, alternating feet. In other words, run through placing one foot in each box with each step. Do 3 runs of this to get familiar with it.

Then:
3 Rounds of each before taking a 30sec. rest and moving onto the next. Repeat this 3 times.

1: Inside / Outside -2 feet per box

2: Side to side -2 feet per box on the way across

3: Lateral -In and Out -2 feet per box

Once completing 3 rounds of this, Try doing the last single leg exercise 3 times on each side.


 

Strength Ladder:

10 reps, 8, 6, 4, 2

OR, for an extra challenge:

10, 8, 6...8, 10

Pull-ups

Pop push-ups

Inverted rows

Box jumps

Single leg lunge in TRX (put back foot in TRX, lunge concentrating on tracking of your front leg)

Hanging Abs

Weighted push-ups - use a plate or medicine ball. It doesn't have to be a lot to be hard!

Finish with 5 km beach run.