Archive for December, 2010

12.22.10 Class – Last Class in 2010!

Wednesday, December 22nd, 2010

Finished 2010 with a solid, challenging workout.  Dynamic warmup to start.  Four 1-5-1- push-up pyramids throughout.  Core work.  Heavy on the legwork (squat jumps in a box pattern, lunge jumps, calf raises, etc.).  Cardio drills including double-speedladder, partner hurdles with ball passing back-and-forth, 2-4-6 cone sprints, jump rope, 180º cone jumps.  FInished with flutter kicks, prone wave-offs, and stretching.

12.18.10 Class

Saturday, December 18th, 2010

Started with a cardio block – box drill, speed ladder with quick reaction call-outs, hurdles w/ med ball, mini-suicides.  A few sets of push-ups. Core and leg work.  1-5-1 push-up pyramid. Group quick reaction drills.  Descending push-up set 10-9-8-7-6 with 0:30 front planks in between.  Stations. ‘Heisman’ med ball twists.  Finished with slow alternating knee to elbow with a push-up between X 10.

12.15.10 Class

Wednesday, December 15th, 2010

A good dynamic warm-up and then we rolled right into some cardio / push-up cycles, including hurdles/ladder/hurdles/ladder and jumprope. We hit the legs and core for a few minutes, and then did some hill work repeats combined with more push-ups during the rest intervals. Stations were next (eccentricsingle-leg squats, bridges, V-sits on the BOSU). Finished with 8-count body builders.

12.11.10 Class

Saturday, December 11th, 2010

Dynamic stretching and an ‘Around the rock circle’ run got us warmed up.  1 to 5 to 1 pyramid push-ups X 6 (150 total) spread throughout the class.  Staggered speed ladders and continuous backboard jump-ups. Squats and lunges and calf raises.  Partner med ball passes.  ‘Fast hands’ from a push-up position.  Prone ‘wave-offs’.  Oh – and some core work as well…

12.8.10 Class

Wednesday, December 8th, 2010

We warmed up quickly this morning, and moved right into push-ups and core work.  Sets of prisoner squats and side lunges and calf raises.  Intense cardio – speed ladder / sprints & hurdles / high knees / butt kicks.  1:00 planks X 3, stability exercises, and finished with alternating jump rope / sets of push-ups.

12.4.10 Class

Saturday, December 4th, 2010

Chilly temps, but we warmed up fairly quickly with a squat / push-up series.  Our cardio block consisted of jump rope, partner hurdles with ball passes, mini-suicides, med ball taps, and an agility ‘sampler’ back-and-forth across the width of the court.  Core work, more lunges and push-ups and stations (BOSU knee-to-elbow, versa disk balancing, side planks).

12.1.10 Class

Wednesday, December 1st, 2010

60 degrees and breezy – just before today’s front rolled in. Good leg work (4 squat jump series), push-ups and core work. We mixed in 3 med ball runs, followed immediately by 1:00 of jumprope. Closed out with supermen, flutter kicks, shoulder press with tubes, and med ball figure 8’s…