Foundations training
Glute raises
3x20 side plank raises
3x10 single-leg deadlift
50 burpees for time
Thursday, June 28, 2012
Fun at the Track, June 26
100 push ups for time
2 rounds of:
1 min shuttle run
30 sec rest
1 min lateral shuffle
30 sec rest
1 min stair run
30 sec rest
1 min v-ups
30 sec hollow hold
1 min rest
2 rounds of:
1 min shuttle run
30 sec rest
1 min lateral shuffle
30 sec rest
1 min stair run
30 sec rest
1 min v-ups
30 sec hollow hold
1 min rest
Tuesday, June 26, 2012
Workout from Wednesday, June 20
Foundations training
10 wall climbs
5 minute squat hold against wall
5 rounds -
Partner workout
Person 1 does plate push (length of academy) while person 2 does 3 burpees. Then switch.
10 wall climbs
5 minute squat hold against wall
5 rounds -
Partner workout
Person 1 does plate push (length of academy) while person 2 does 3 burpees. Then switch.
Circuit Training from Tuesday, June 19
10 movement circuit training
Round 1 - 50 seconds on, 10 seconds rest/transition
Round2 - 45 seconds on, 15 seconds rest/transition
1. wall balls
2. burpees
3. overhead squat
4. plank walk
5. push ups
6. squats
7. lunges
8. sit ups
9. jump rope
10. dips
Round 1 - 50 seconds on, 10 seconds rest/transition
Round2 - 45 seconds on, 15 seconds rest/transition
1. wall balls
2. burpees
3. overhead squat
4. plank walk
5. push ups
6. squats
7. lunges
8. sit ups
9. jump rope
10. dips
Monday, June 18, 2012
Fun at the Park!
Here's the workout from last Friday
3 sets of:
5 pull ups (partner assisted if unable to do pull up)
3 sets of:
Max knees to elbows
Simple plyo over bar
3 sets of:
20 side to side jumps
20 forward backward jumps
Workout:
12 minute AMRAP
15 squats
7 bar row
Run to other side of park
15 bench jumps
7 push ups
3 sets of:
5 pull ups (partner assisted if unable to do pull up)
3 sets of:
Max knees to elbows
Simple plyo over bar
3 sets of:
20 side to side jumps
20 forward backward jumps
Workout:
12 minute AMRAP
15 squats
7 bar row
Run to other side of park
15 bench jumps
7 push ups
Wednesday, June 13, 2012
Full body, 6/13
Warm up: Foundations training + glute activiation exercise (glute bridges)
Agility ladder drills
Workout:
4 rounds of-
25 squats
20 lunges
15 situps
10 push ups
5 burpees
(fastest time was a little under 12 minutes)
Agility ladder drills
Workout:
4 rounds of-
25 squats
20 lunges
15 situps
10 push ups
5 burpees
(fastest time was a little under 12 minutes)
Pushups and Dips, 6/12
Dynamic warm up
5 minutes of rope jump
Workout:
21-15-9
handstand pushups
dips
push ups
(fastest time was around 6:30)
30 sec lateral shuffle
30 sec rest
30 sec shuttle runs
30 sec rest
Repeat
2 minutes plank or deadbug
5 minutes of rope jump
Workout:
21-15-9
handstand pushups
dips
push ups
(fastest time was around 6:30)
30 sec lateral shuffle
30 sec rest
30 sec shuttle runs
30 sec rest
Repeat
2 minutes plank or deadbug
Monday, June 11, 2012
BootCamp, Friday June 8
We headed over to Banneker field for the workout.
Agility ladder drills
7 minutes - handstand walk with partner
WOD
4 rounds of:
Run 400 meters
Rest 1 minute
4 minute tabata hollow hold
Agility ladder drills
7 minutes - handstand walk with partner
WOD
4 rounds of:
Run 400 meters
Rest 1 minute
4 minute tabata hollow hold
Thursday, June 7, 2012
BootCamp from Tuesday and Wednesday, June 5-6
BootCamp classes have started. Here are the first two workouts.
Tuesday:
Foot work drills
WOD
3 rounds of:
50 sec burpees (10 sec transition)
50 sec squats (10 sec transition)
1 min jump rope
1 min rest
1 minute side plank hold x2
Wednesdsay:
Foundations training
Drills with agility ladder
WOD
21-15-9
push ups
squat jumps
dips
1 bear crawl (front and back)
**Do 21 pushups, 21 squat jumps, 21 dips, 1 bear crawl, then 15 pushups, etc.
2 min plank hold
2 min wall squat hold
1 min plank hold
1 min wall squat hold
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