Archive for September, 2010

9.29.10 Class

Wednesday, September 29th, 2010

rainy but warm – first rain in a long time and it felt good. Push-up pyramids today – 5 total, and then the class volunteered to knock out a final set of 25 – 150 total. Not bad for a rainy Wednesday. We did some dot drills for an agility challenge, side shuffles in random patterns, and an extra-long speed ladder. Good core & legwork as well.

9.25.10 Class

Monday, September 27th, 2010

Very good weather. Cardio / push-up blocks. Hill sprints with more push-ups in between. A couple of 1:00 planks and side planks. 8-count bobybuilders alternated with knee to elbow from a push-up position. Finished up with 3 sets of hurdle squat jumps.

9.22.10 Class

Wednesday, September 22nd, 2010

Warm and a bit humid. Cardio / strength loops: hurdles followed by speed ladder followed by box drill followed by push-ups. More cardio loops with T-drills, med ball taps & jump rope – each followed by more push-ups. An intense leg routine today, and then stations (side-walking with ankle tubes, single-leg bridges with dips, BOSU v-sits weaving a ball through legs, and side planks).

9.18.10 Class

Sunday, September 19th, 2010

Fantastic weather conditions – light breeze, no clouds.  Higher cardio intensity  that included suicides (progressively faster each time), mirror drills, ladder and hurdle drills.  Cycles of pushups (4 sets X 6 reps) for a total of 120.  Core work, flutter kicks, multiple side planks, front planks.  Oh yeah, and some squat jumps / lunges as well…

9.15.10 Class

Wednesday, September 15th, 2010

Beautiful morning – great conditions.  Strong push-up / core / leg work followed by an intense cardio set : extended SAQ loop + med ball fast-paced runs + jump rope + 360º BOSU ball hops.  More push-ups / core.  45º shoulder raises with tubes, side planks, superman, flutter kicks…

9.11.10 Class

Saturday, September 11th, 2010

Great conditions this morning. Strong leg series and then partner push-ups : one partner does 10, then takes a short break while the other does 10. Then 8, 6, 4, 2… 4 X Suicides with push-ups were next – core work, partner push-ups again. Stations and then cardio (jump rope, speed ladder, med ball taps, partner med ball passes) to finish up.

9.8.10 Class

Wednesday, September 8th, 2010

Warm and a bit humid. Good energy level this am. 6 pyramids (to 5 and back down) of push-ups + core work + leg work. Upped the cardio intensity with speed ladder / high knees / butt kicks, battlestars, hurdles w/ quick reaction drills. BOSU squats, VersaDisc lunges, seated shoulder presses…

9.4.10 Class

Monday, September 6th, 2010

Great weather this morning. Started with some squat / lunge / squat jump / push-up repeats, and then we headed over to the field for some speed / agility / quickness drills on the turf. …And some planks… Back to the courts for stations and partner side shuffle passes with med balls…

9.1.10 Class

Wednesday, September 1st, 2010

Started on the cooler side, but warmed up quickly.  Real solid legwork. We spread out 178 push-ups in sets of 12 and 10 throughout class.  Added a new core exercise into the mix – alternating leg, elbow to knee BOSU oblique crunches.  Med ball spelling bee, forwards and backwards speed ladder.  Partner med ball passes the length of the court.