Archive for July, 2011

7.20.11 Class

Wednesday, July 20th, 2011

Hot and very humid. Dynamic warmup. Two cycles of leg work – squats, lunges, squat jumps, alt lunge jumps, calf raises.Rock run. Alt push-up and core sets. Partner strength stations incl 1-leg/1-arm med ball shoulder press, prone wave-offs, side planks. Two more leg work cycles. Push-ups alt w/ bicycle crunches and flutter kicks. Shoulder raises + superman.

Congratulations to Lisa for earning her t-shirt!

Happy 40th to Jamie!!!

7.16.11 Class

Saturday, July 16th, 2011

Dynamic warm-up.  Leg warm-up followed by 4 cycles of : 12 push-ups, 12 squat jumps, ten 4-count bicycle crunches.  Cardio drills incl speed ladder, hurdles, boxes.  More leg work.  4 cycles of : med ball fig 8’s, alt lunge jumps, ten 4-count dead bugs.  4 hill repeat cycles with 10 push-ups between.  Alternating core work and sets of 10 push-ups to close out the workout.

7.13.11 Class

Wednesday, July 13th, 2011

Very hot and humid.  Heavier focus on strength this morning.  Sets of 10 push-ups alternated with core work and leg work.  Stations included ball weave thru legs on BOSU, side-walking w tubes, shoulder raises, speed ladder, planks, single-leg bridges. Two runs to the sand pile and rocks.  Superman and flutter kicks. Finished with push-ups, 5-5-5 squats and prone wave-offs.

7.2.11 Class

Saturday, July 2nd, 2011

Warm-up followed by leg work incl squats and lunges and calf raises.  Partner push-ups (partners alternate doing push-up sets…).  Strength stations.  Cardio block – 4 suicides + 10 push-ups between.  Core work.  More partner push-ups.  Cardio block 2 w/ speed drills.  Last set of partner push-ups. Squat jump/flutter kick combo sets.