Archive for October, 2010

10.30.10 Class

Sunday, October 31st, 2010

After a dynamic warm-up we hit the legs pretty hard with 5-5-5 squats + 10 push-ups (5 sets). Over to the cardio ‘side’ for Speed / Agility / Quickness drills, then back for lunges / lunge jumps + 10 push-ups (5 sets). Core work with 4 sets of 0:30 side planks mixed in. Another cardio block, and then shoulder raises with tubes, side walking with ankle tubes, and flutter kicks…

10.27.10 Class

Wednesday, October 27th, 2010

GREAT conditions – breezy + 70 degrees.  # complete cycles of cardio (speed ladder, partner hurdles with ball toss, battle star, LEFT drill between cones).  Pushups – sets of 12 and 10, with 2 pyramids up to 5 and back down.  Solid core work.  Squat jumps and alternating lunges the width of the court.  Stations in there as well…

10.20.10 Class

Tuesday, October 26th, 2010

We started with cardio today and then jumped right into strength / core / leg cycles. One more cardio block followed – and then two more strength / leg / core cycles. Finished strong with a descending set of push-ups – 8,7,6,5,4,3,2,1.

10.16.10 Class

Saturday, October 16th, 2010

Another perfect Saturday morning – a bit cool at first, but we warmed up quickly with a heavy leg strength set, followed immediately by suicide / push-up cycles.  More push-ups and some core. Two cardio blocks (hurdle drills / mountain climbers / jump rope / partner med ball passes) broken up by a few stations.

10.13.10 Class

Wednesday, October 13th, 2010

Great weather conditions – 125 total push-ups.  The form on the triceps push-ups looked great today.  Some new moves on the speed ladder and a new hurdle configuration for the cardio portions.  Lunges onto the versdadisc, flutter kicks, rotator cuff stability exercises + a fair amount of legwork.

10.9.10 Class

Saturday, October 9th, 2010

Terrific weather this morning. Dynamic warmup of a light jog, stretching and easy lunges, body-weight squats.  We spread out sets of 10 and 8 push-ups throughout the workout. 2 – 1:00 planks, 5-5-5 squats / squat jumps, v-sits passing a ball through our legs, suicide drills. Other various core exercises, and strength work.

10.6.10 Class

Wednesday, October 6th, 2010

Fall is here, a bit chilly this morning.  Good warm-up and then we jumped into push-up / core / leg cycles.  Loops to the top of the hill where we did sets of 10 push-ups, run back to the courts and then knee to elbows from a plank position.  Squat jump suicides, followed by stations of tube shoulder scaption raises, hurdles, lunges onto versadisc, and more…

10.02.10 Class

Saturday, October 2nd, 2010

Perfect weather this morning, and a good crowd.  We worked legs to get started, did a couple of sets of push-ups and core work, and then split up into groups of 3 & 4  to do some sprints and speed/agility/quickness drills around the perimeter of the court.  More push-ups and core followed, and then we hit the cardio again, just like before.  Next came a series of push-up / squat jump combos.  Stations of flutter kicks, v-sits, jump rope, and tube side-shuffles…