8.28.12 Outdoor circuit at Banneker field

Warm up with medicine ball catch and throw

2 rounds of circuit training -
1 minute of each movement:
stair run
medicine ball slam
agility ladder (ickey shuffle)
russian twist with dumbell
skips (jump as high as you can)
push ups

I wanted to do three rounds but we ran out of time.  Had to get back to capoeira academy

8.21.12 Working the posterior chain

Posterior chain exercises:
Glute bridges
Back extensions
Hold back bend for 5 minutes

10 rounds of:
10 squats
10 pushups
10 situps

Isometric Training, 8.7.12

Glute bridges
10 reps with both legs, hold for 10 seconds
10 reps with single leg (each side), hold for 5 seconds
10 reps with both legs

3 rounds of:
1:00 minute hand stand hold
1:30 minute plank hold
2:00 minute wall squat hold

Tabata quebra drills

Tuesday, 7.31.12

Tabata dips

3 rounds of:
4 minute AMRAP-
Bear crawl
5 pike pushups
10 squats
Plate push
1 minute rest

Tabata sit ups

Wednesday, 7.25.12

Foundations sequence

For time:
50 push ups
50 dips
50 squats
50 wall balls
50 v-ups
*You can choose the order and rep scheme

5 minutes of plank hold (you can switch from front to side)
Do 5 push ups for every broken set

Week of AMRAPs, 7.17 and 7.18

From Tuesday

Agility ladder drills

7 min AMRAP
1 wall climb
3 HS push ups
5 OH lunges (with weight)

7 min AMRAP
5 burpees
7 V ups
9 side bridges

From Wednesday

5 sets of pull ups with 1 minute rest in between.
Pick a rep scheme that you can be consistent with.  I did 2-3-3-2-2

12 min AMRAP
9 toes to bar
12 push ups
15 bench jumps

Workouts, 7.10 and 7.11

Jump rope/double under practice

2 max handstand hold attempts (rest 1 minute in between)

12 min AMRAP
5 double unders
10 push ups
Run to Duke Ellington statue
5 bench jumps
10 dips
Run back

3 rounds of -
3 minute AMRAP
4 burpees
8 squats
12 jumping lunges
Rest 1 minute

3 sets of -
10 side plank (on hand) leg lifts
hold side plank for 30 sec

Tuesday, July 3

Tabata dips (using two benches0

3 rounds of -
30 sec squat jump
15 sec rest
30 sec plate push (50#)
15 sec rest
30 sec switching lunge jumps
1 minute rest

2 rounds of -
30 sec mountain climbers
1 minute plank hold

The End :)

Friday, June 29

Main workout:
5 rounds of -
3 single leg burpees
5 A-frame queida de jin push ups
7 single leg deadlift

Glutes and hamstrings, June 27

Foundations training

Glute raises

3x20 side plank raises

3x10 single-leg deadlift

50 burpees for time

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

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.

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

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

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)

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

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

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

Taking a Break...

I'm taking another break from posting.  I'm running another paleo and fitness challenge for the next two weeks plus I'm preparing for our new BootCamp program at The Capoeira Spot.

Full body AMRAP

Instead of coming up with a specific workout of the week to post, I decided to post the different workouts that I do during the week.  However, since I am training with an injury I'm limited to the type of exercises I do.  Feel free to change up the workouts or modify the intensity by adding reps or weight to fit your needs.  I'm going to be posting a build your own workout soon!


12 minute AMRAP (as many rounds as possible):
3 handstand shoulder touches
6 box jumps (or step ups*)
9 hindu push ups
12 goblet squats (I used 35# kettlebell)
*if you do step ups, focus on keeping your weight in your heels and driving up with your glutes