Archive for August, 2011

8.31.11 Class

Wednesday, August 31st, 2011

Dynamic warm-up followed by a run to the sand pile, and then right into more cardio drills.  We broke up segments into a 1:00 cardio drill + 30 push-ups + 2 leg strength exercises.  Stations followed – supine plank with heels on BOSU w/ alt leg lifts, side planks, biceps curls.  Ended with 4 cycles of 8 push-ups & 10 prone wave-offs.  Great tempo and hard work this morning!

8.27.11 Class – #200!

Saturday, August 27th, 2011

#200! –  Rain and wind were mild most of the time with a few gusts here and there.  Celebrated with 200 push-ups, lots of core work and leg strength exercises. Multiple sets of jump rope + rock run + sand pile run.  Strength stations with exercise tubes. Here’s to 200 more classes with good friends and clients…

8.24.11 Class

Wednesday, August 24th, 2011

Dynamic warm-up, and then right into push-ups: 55 in the first cycle.  Eight more sets of 8 push-ups mixed in with core work and leg work.  Jumprope and round-the-clock drills.  Leg strength incl squat jumps / alt lunge jumps / calf raises.  Finale : 4 sets of partner med ball passes + flutter kicks + 10 push-ups.  Total 160 push-ups…

8.20.11 Class

Saturday, August 20th, 2011

Warm-up followed by 3 stations X 4 cycle – very short break between: 10 push-ups, 10 squat jumps, 10 4-count flutter kicks. Cardio: speed ladder, hurdles with partners passing ball back-and-forth, jump rope – 1:00, and then 0:45 each. 3 more stations: 10 push-ups, 10 alt lunges, 10 4-count dead bugs. Core work, and more push-ups to finish the workout…

8.17.11 Class

Wednesday, August 17th, 2011

Dynamic warm-up.  Leg strength exercises – incl single-leg  side-to-side jumps w 2-leg squat jumps between.  Finally cool enough to increase the cardio w/ suicides and 10 push-ups between.  Side planks, Bulgarian split squats on bench, superman, front planks w leg raises. Hurdles + speed ladder, knee-to-elbow from incline push-up position. Alt sets of core and push-ups (150 total).

8.13.11 Class

Saturday, August 13th, 2011

Warm and rainy. Dynamic warmup.  Alternating sets of Legs (squat jumps w 90º turns, squat jumps width of court, squat jumps w 3-second hold at bottom) and push-ups. Core work incl front plank, reverse crunches. Alt sets of 30 sec jumprope + 10 pushups X 6 cycles. Lunges width of court.  Push-ups alt w/ 1-leg bridges and flutter kicks. 1 more min jumprope.

8.10.11 Class

Wednesday, August 10th, 2011

Dynamic warm-up and right into a leg strength cycle incl eccentric 1-leg squats with squat jumps, alt lunge jumps and calf raises.  Partner push-ups in sets of 10-8-6-4-2.  130 push-ups this morning. Stations : superman, biceps curls w tubes, shoulder raises, etc. Cardio : hurdle+speed ladder+hurdle drills, box drills, jump rope. 4 X 8 squat jumps & 15 4-count flutter kicks.

8.6.11 Class

Saturday, August 6th, 2011

Rain & warm.  Dynamic warmup.  Strength-heavy class this morning.  Sets of 10 push-ups and core work.  Leg strength cycles.  More push-ups – alternating sets of 8.  More core work and leg work.  2 sets of 1-minute jump rope.  Arm work with tubes.  Alternating partner push-ups in sets of 8-7-6-5-4-3-2-1 : 206 total for the workout.

8.3.11 Class

Wednesday, August 3rd, 2011

Hot and humid.  Warm-up followed by alternating sets of 10 push-ups and leg strength exercises. Quick sand pile run. More leg work incl lunges and squats.  Push-up pyramid 1-2-3-4-5-5-4-3-2-1.  Single-leg bridges, front plank, side-walking w tubes.  Core & push-up sets.  130 push-ups today.  Figure 8s w med ball, lunges onto versadisc.