Archive for June, 2011

6.29.11 Class

Wednesday, June 29th, 2011

Hot and humid.  Started with leg work, and then 2 push-up pyramids with core between.  Dot drills. 2 more push-up pyramids with core between.  Leg strength exercises – 90º squat jumps, alt lunge jumps.  Speed ladder + colored disc call-out drill (quick reaction).  Seated shoulder press / front plank / side-walking w ankle tubes.  Finale – 8 squat jumps + 10 pushups X 5.

6.25.11 Class

Saturday, June 25th, 2011

Hot + humid. Warm-up followed by rock run. Sets of 12 push-ups + core + legs X 4 cycles. Stations: box drills, lunges onto versadisc, seated shoulder press, jump rope, side-walking w/ tubes. 2 X push-up pyramids to 5 and back down, alternated by more legwork. Cardio loop. Finished with 3 cycles of 10 push-ups + ten 4-count v-ups.

6.22.11 Class

Wednesday, June 22nd, 2011

Humid & overcast. Dynamic warm-up followed by 2 cycles of squats/lunges/squat jumps/alt lunge jumps/calf raises.  Push-ups – sets of 8.  Shoulder raises, med ball fig 8s, side walking with tubes, flutter kicks.  Suicides alt w/ sets of 10 push-ups. Cardio stations.  Core work, and 4 final sets of 8 push-ups.

6.18.11 Class

Saturday, June 18th, 2011

75º and getting humid. Dynamic warmup followed by a leg strength set. 4 stations X 4 sets: 12 push-ups/ext rotated shoulder presses w tubes/crunches/12 squat jumps. Sand pile run. Leg work incl lunges. 3 stations X 2 sets: plank/side-walking w tubes/1-leg bridges.  Hill repeats w 10 push-ups between X 5.  Core / push-up cycles to finish.

6.15.11 Class

Wednesday, June 15th, 2011

Great weather – clear & cool to start.  Twenty total sets of 8 push-ups throughout.  Leg work including body-weight squats and lunges, 5-5-5 squats, lunge jumps, side-walking w ankle tubes.  Cardio stations.  Core work – planks, flutter kicks, two-leg raises, etc.

6.11.11 Class

Saturday, June 11th, 2011

Dynamic warmup.  Push-ups in sets of ten with core work.  Split the class with 1/2 jump rope, 1/2 cardio loop (hurdles, speed ladder, snake drill, etc.).  Leg work incl 5-5-5 squats. Stations of shoulder press, flutter kicks, side-walking w tubes, etc. Finale: ten cycles of : 8 squats, 8 lunges, 5 squat jumps, 10 push-ups – on 1:30 intervals.  We said goodbye to a great friend of the class – Art Gibb.  Fair winds and following seas Art!

6.8.11 Class

Wednesday, June 8th, 2011

Warm and humid. Warm-up. 4 Sets of 12 push-ups alternated with core work and bridges. Jump rope, biceps curls, Russian twists w med ball. 2 push-up pyramids with more leg work. Cardio stations 1:00 ea : 180º squat jumps, box drills, speed ladder, hurdles. 5X 10 push-ups & 10 4-count flutter kicks.

6.5.11 Class

Sunday, June 5th, 2011

Dynamic warmup followed by 2 cycles of legwork.  Partner push-ups: 10-8-6-4-2. 4 X suicides + 10 push-ups.  Strength stations. Cardio drills : hurdles, box drills, jump rope.  Partner push-ups: 12-10-8-6-4 X 2.  Flutter kicks & scissor kicks.

6.1.11 Class

Wednesday, June 1st, 2011

Hot and humid.  Warmup followed by legs – squats, lunges, calf raises.  Six sets of push-up pyramids (150 total) spread throughout class.  Core exercises between push-ups: two 1:00 planks, side planks, 2-leg raises, bent knee crunches, etc.  Cardio circuit with technique box/BOSU, speed ladder, hurdles, battlestar.  Neck rotations as well! Flutter kicks, scissor kicks.