Archive for October, 2011

10.29.11 Class

Saturday, October 29th, 2011

Steady rain and 40º and 4 diehards.  Dynamic warm-up. Push-ups + core work to start.  Leg cycles of squats and lunges and calf raises.  Jump rope + rapid knee to elbow from plank position.  Partner push-ups (8-7-6-5-4-3-2-1) X 3.  Legs and core work.  Indian run around the soccer fields.  Flutter kicks and supine scissors to finish…

10.26.11 Class

Wednesday, October 26th, 2011

Dynamic warmup followed by squat series and push-up sets. Core block incl bicycle crunches, reverse crunches, planks, etc. 5-line suicides w/ 10 push-ups between X 6. Seated should press X 2 + Side planks X 2. Lunge / single-leg bridge series and push-up sets. Cardio block – speed ladder, hurdles, box drills, snake drill. Finished with med ball v-sits and push-ups (175 total today).

10.19.11 Class

Wednesday, October 19th, 2011

rain held off + 62º.  Dynamic warmup followed by a rock run and push-up / core cycles, with bridges thrown in as well.  Front planks in succession 1:00. 0:40, 0:20.  Alt lunges + squat jumps.  Stations: side planks, V-sit w/ rotation, lat shoulder raises, jump rope, side-walking w/ tubes.  Push-up pyramids 1-2-3-4-5-4-3-2-1 X 2 with leg work between.  Cardio drills.  5 cycles of 10 push-ups + 10 4-count V-ups + 10 squat jumps.

10.15.11 Class

Saturday, October 15th, 2011

10.15.11 Class – Dynamic warmup.  Leg strength incl squat jumps over hurdles, al lunge jumps, calf raises.  Push-ups alt with core work.  Run to sand pile and back. Stations of battle rope, lunges onto versa disc, shoulder raises and more. Suicides w/ sets of 10 push-ups between. Core work incl knee to elbow from push-up position. 3 sets of 10 push-ups.  SPeed ladder and hurdle loops. Core work alt with leg exercises.  FInished w 4 sets of 10 push-ups.

10.12.11 Class

Wednesday, October 12th, 2011

Slight drizzle & humid.  Dynamic warmup followed by leg work – squats / alt lunges.  2 push-up pyramids separated by core work.  Stations incl shoulder press, split squat on bench, side-walking w tubes. 6 X cycles of 10 squat jumps+court sprint+10 push-ups w/ negative rest intervals. Core work, then more legs.  More core work.  FInished with 5 X single-leg bridges w/ dips + 10 push-ups between.

10.8.11 Class

Saturday, October 8th, 2011

Dynamic warmup followed by alt sets of push-ups and squat variations.  Core cycle w bicycle crunches, rev crunches, plank, 2-leg raises.  6 X hill repeats and sets of 10 push-ups.  Alt sets of lunges + single-leg bridges w hip dips & push-ups,\.  Cardio 1 : box drills, snake drill, battle rope, partner ball passes thru hurdles. More push-ups followed by Cardio2 of same drills.  Ended with 20 push-ups : total 200!

10.5.11 Class

Wednesday, October 5th, 2011

Dynamic warm-up – push-up + core + leg strength cycles.  Rock run.  2 X BOSU knee to elbow & lunges onto versa disc.  Cardio loop – speed ladder + hurdles with fwd/backward quick shuffles.  Leg cycle incl squat jumps width of court w 3 sec hold between, alt lunge jumps, etc. Cardio round 2. More leg work incl squat jumps, alt lunge jumps, calf raises. Push-ups & core work (3 1:00 planks today!).  Finale incl 20 sec jumprope + 10 push-ups X 6.  165 total push-ups…

10.1.11 Class

Saturday, October 1st, 2011

Awesome big class and perfect weather! Dynamic warmup followed by 2 cycles of leg strength, then 3 sets of push-ups followed immed by stations of battle rope, side walking w tubes, front plank, single-leg squats, biceps curls (1:30 ea).  4 X suicides w 10 p/u between. Core work.  3 sets of 8 p/u. Cardio big loop around the entire court incl hurdles, speed ladder, snake drill, etc. Finale of push-ups, core work, leg strength.