Archive for March, 2011

3.26.11 Class

Saturday, March 26th, 2011

Dynamic warmup + run to sand pile & back.  Push-ups + core work.  Leg strength work.  Stations + cardio drills (jump rope, partner hurdles w/ ball toss, speed ladder, partner mirror drill). Hill repeats w/ push-ups in between.  More length strength work.  Push-ups and core work.  Final 1:00 plank to finish class…

3.23.11 Class

Thursday, March 24th, 2011

Jog to the rock circle.  5-point touchdowns and easy leg warmup.  Alternating push-ups / core.  cardio : hurdles / speed ladder / high knees / butt kicks.  Leg work cycle – prisoner squats, side lunges, rear lunges.  Stations with TRX rows, split lunges on BOSU, biceps curls w/ tubes, med ball 1-arm press.  More legs incl squat jumps side-to-side and with 90º turns.  End with push-ups and 4-count bicycle crunches, etc.

3.19.11 Class

Monday, March 21st, 2011

Push up + Core + Leg cycles.  3-station cardio block: mountain climbers / jump rope / agility drills – first 1:00, then 0:45 with very short breaks.  2 push-up pyramids to 5 and back down. More legs incl squats & lunges. Stations w/ lateral arm raises, side planks, 1-leg alt bridges, med ball taps.  Mini-suicides width of the court. Alt sets of push-ups and prone wave-offs.

3.16.11 Class

Wednesday, March 16th, 2011

Good warm-up, and then right into push-ups and core.  Followed by 4 sets of alternating 0:45 jump rope and 10 push-ups.  Intense leg cycle (squats, 5-5-5 squats, alt lunge jumps), and then stations of TRX single-leg squats – switching legs at the bottom of the squat, long-lever crunches on the BOSU, flutter kicks, etc.  More push-ups alternated w sets of Russian twists.  Finished w side planks and prone wave-offs.

3.12.11 Class

Saturday, March 12th, 2011

Warm-up followed by Leg Cycle #1.  Quick run up and around the rocks. Alt push-ups and core (50 push-ups).  Mirror drill with sprints.  Stations – TRX biceps curls, 1-leg+1-arm med ball press, BOSU long-lever crunches, Versa Disc lunges and more. Leg Cycle # 2.  Push-ups alternated w/ ten 4-count bicycle crunches.  1:00 plank at the very end. Stretching…

3.9.11 Class

Wednesday, March 9th, 2011

Overcast + cool.  Dynamic warm-up followed by a leg strength series.  Alternating sets of push-ups and progressively faster suicide drills.  More push-ups alternated with core work.  Stations (TRX bicycle hamstring curls, seated BOSU figure 8 drills, jump rope, and more) X 2.   Alternating sets of push-ups and 0:45 front planks.

3.5.11 Class

Saturday, March 5th, 2011

Dynamic warm-up.  Push-ups (sets of 5-4-3-2-1 & 6-4-2 reps) with core exercises.  TRX single-leg squats, side planks, med ball taps, jump rope, med ball figure 8’s, side-walking with tubes, ‘battlestar’ drill, BOSU knee to elbow).  Lots of legs with alternating lunges and 5-5-5 squats : five cycles, two times each.  Push-up sets 8,7,6,5,4,3,2,1 with ten 4-count Russian twists between every set.  Finished with partner speed ladder sprints.

3.2.11 Class

Wednesday, March 2nd, 2011

Dynamic warm-up w/ sand pile run.  Leg work to start, then  2 rounds of push-ups and core exercises.  Cardio loop X 4 (ladder, hurdles, snake drill, etc.).  Stations with TRX hamstring curls, BOSU squats, curls with tubes, side planks, side-walking with tubes.  Finished with alternating push-ups and 3 sets of ten 4-count prone wave-offs.  Shoulders felt those…