Warmup 7-14-21 reps:
PVC OHS
PVC Pass-thrus
Lunge stretch
Workout:
Tabata squats
2 minutes push press (75/45)
Tabata Situps
2 minutes pushups
Tabata Wallballs
Sunday, October 31, 2010
Thursday, October 28, 2010
Friday 10/29/2010
3 rounds:
Wallballs
Push press (75/55)
Box jumps
SDHP(75/55)
Row (calories)
1 min/max reps each exercise. 1 min rest between rounds
Wallballs
Push press (75/55)
Box jumps
SDHP(75/55)
Row (calories)
1 min/max reps each exercise. 1 min rest between rounds
Tuesday, October 26, 2010
Wednesday 10/27/2010
Warmup x3-4:
11/4 squats x5
Snatch balance x5
Lunge stretch x10 sec
Workout I:
Back squats 3-3-3-1-1-1
Workout II:
1-10 pyramid:
Box jumps
Wallballs
Clapping pushups
11/4 squats x5
Snatch balance x5
Lunge stretch x10 sec
Workout I:
Back squats 3-3-3-1-1-1
Workout II:
1-10 pyramid:
Box jumps
Wallballs
Clapping pushups
Sunday, October 24, 2010
Monday 10/25/2010
Warmup x3:
Lunge x10
Low back stretch x10 sec
Lunge stretch x10 sec
Workout:
-Run 1/2 mi
-21-15-9 reps:
Deadlift (225/135)
Pullups
K2E
-Run 1/2 mi
The weather is supposed to be @60 tomorrow morning; if raining, we will have alternate workout. Not too many days left to run
Lunge x10
Low back stretch x10 sec
Lunge stretch x10 sec
Workout:
-Run 1/2 mi
-21-15-9 reps:
Deadlift (225/135)
Pullups
K2E
-Run 1/2 mi
The weather is supposed to be @60 tomorrow morning; if raining, we will have alternate workout. Not too many days left to run
Thursday, October 21, 2010
Friday 10/22/2010
Warmup x3-4:
Low back stretch x10sec
OHS x10
Sotts press x10
Workout, for time:
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift (175/115)
20-19-18-17-16-15-14-13-12-11 reps:
Pushups (hands off floor)
3 pullups each round
For pushups, hands come off the floor each rep at the top. 10 deadlifts-20 pushups-3 pullups-9 deadlifts-19 pushups-3 pullups-etc...
Low back stretch x10sec
OHS x10
Sotts press x10
Workout, for time:
10-9-8-7-6-5-4-3-2-1 reps:
Deadlift (175/115)
20-19-18-17-16-15-14-13-12-11 reps:
Pushups (hands off floor)
3 pullups each round
For pushups, hands come off the floor each rep at the top. 10 deadlifts-20 pushups-3 pullups-9 deadlifts-19 pushups-3 pullups-etc...
Tuesday, October 19, 2010
Wednesday 10/20/2010
Warmup x3:
PVC pass-thrus x10
Lunge stretch x10 sec each leg
Snatch balance w/pvc x5
Workout: Be Nice to Shoulders Day
Run 1/2 mile
50-35-20 reps: Back squats + box jumps
Run 1/4 mile
PVC pass-thrus x10
Lunge stretch x10 sec each leg
Snatch balance w/pvc x5
Workout: Be Nice to Shoulders Day
Run 1/2 mile
50-35-20 reps: Back squats + box jumps
Run 1/4 mile
Sunday, October 17, 2010
Monday 10/18/2010
Warmup x3:
(Ft squat x3 + push press x7 + back squat x3)
Workout: 21-18-15-12-9-6-3 reps:
SDHP (95/65)
Push press (95/65)
Dips
*22 min max
(Ft squat x3 + push press x7 + back squat x3)
Workout: 21-18-15-12-9-6-3 reps:
SDHP (95/65)
Push press (95/65)
Dips
*22 min max
Thursday, October 14, 2010
Friday 10/14/2010
Warmup x3 (squats x7 + push press x7 + lunge stretch x7sec)
Workout: "Suzanna-batas"
20 seconds on/10 seconds off:
Bench press
Situps
Jumping pullups
Jumping Squats
Rows
Happy B-Day Suzanne
Workout: "Suzanna-batas"
20 seconds on/10 seconds off:
Bench press
Situps
Jumping pullups
Jumping Squats
Rows
Happy B-Day Suzanne
Tuesday, October 12, 2010
Wednesday 10/13/2010
Warmup x3:
Situps x10 + Snatch balance x5
Workout:
5 minutes/AMRAP:
5 pullups + 10 squats
Rest 1 minute
5 minutes/AMRAP:
5 floor to overhead + 10 KB swings
Rest 1 minute
5 minutes/AMRAP:
5 DB squat cleans + 10 pushups
Situps x10 + Snatch balance x5
Workout:
5 minutes/AMRAP:
5 pullups + 10 squats
Rest 1 minute
5 minutes/AMRAP:
5 floor to overhead + 10 KB swings
Rest 1 minute
5 minutes/AMRAP:
5 DB squat cleans + 10 pushups
Sunday, October 10, 2010
Monday 10/11/2010
Warmup x3:
5 OHS + 5 push press + 5 pullups + 10 PVC pass thrus
Workout:
Bench Press 10-9-8-7-6-5-4-3-2-1 +
Sit-ups 20-19-18-17-16-15-14-13-12-11
NO time component; rest day for legs
5 OHS + 5 push press + 5 pullups + 10 PVC pass thrus
Workout:
Bench Press 10-9-8-7-6-5-4-3-2-1 +
Sit-ups 20-19-18-17-16-15-14-13-12-11
NO time component; rest day for legs
Thursday, October 7, 2010
Friday 10/08/2010
Warmup: 3 rounds
10 OHS reverse lunge
10 PVC pass thrus
Workout:
100 pull ups
100 pushups
100 sit-ups
100 squats
We are now returning to a new cycle of workouts, though we will continue the strength + conditioning workouts intermittently. Good luck to Kim, Jessica, Suzanne, and Chuck in their race this weekend.
10 OHS reverse lunge
10 PVC pass thrus
Workout:
100 pull ups
100 pushups
100 sit-ups
100 squats
We are now returning to a new cycle of workouts, though we will continue the strength + conditioning workouts intermittently. Good luck to Kim, Jessica, Suzanne, and Chuck in their race this weekend.
Tuesday, October 5, 2010
Wednesday 10/06/2010
Warmup 5-10-15 reps:
Lunge stretch
Good mornings
PVC pass-thrus
Workout I
Back squat 5-5-5-5-5
3 rounds
30 KB swings
12 pull ups
Run 200m
Lunge stretch
Good mornings
PVC pass-thrus
Workout I
Back squat 5-5-5-5-5
3 rounds
30 KB swings
12 pull ups
Run 200m
Sunday, October 3, 2010
Monday 10/4/2010
Warmup x3
10 ft squat
10 push press
Workout I
Bench press 5-5-5-5-5
Workout II
50-35-20 reps:
Back squat (75/45)
Elevated pushups
10 ft squat
10 push press
Workout I
Bench press 5-5-5-5-5
Workout II
50-35-20 reps:
Back squat (75/45)
Elevated pushups
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