Archive for November, 2011

11.30.11 Class

Wednesday, November 30th, 2011

Clear and a bit chilly.  Dynamic warmup, and then sets of 10 push-ups alt with core work.  Sand Pile run.  Leg strength cycles incl 5-5-5 squats.  Stations: shoulder raises, side-walking w/ tubes, Russian twists w/ med ball, single-leg lunges on bench.  8 X 8 squat jumps+8 push-ups+8 4-count bicycle crunches+run length of the court.  10 4-count superman.  Speed ladder + hurdle loop, box drills, jump rope – all 1:00 X 2.

11.26.11 Class

Saturday, November 26th, 2011

Dynamic warm-up, and then squat series alt with push-up sets.  Core series. Beta-tested : partner drill – one partner does 4 line suicides length of the court while other partner does push-ups, then switch X 6.  Stations with rope, front plank, lunges onto Versa Disc, side-walking with tubes.  Lunge series with 10 push-ups between X 5.  Cardio block – hurdles, snake drill, box drill, jump rope.  Flutter kicks + scissor kicks.  Stretch.

11.23.11 Class

Wednesday, November 23rd, 2011

60º on the day before Thanksgiving at 0800… Dynamic warmup, followed by a rock run. Then sets of 12 push-ups, core work, leg exercises X 4. Stations of side planks, prone cobras, lateral shoulder raises with tubes, side-walking with tubes.  Push-up pyramids 1-2-3-4-5-4-3-2-1 X 2. Leg strength: squat jumps, alt lunge jumps, side lunges, skater’s lunges. Cardio: hurdles w/ box drill at each end + speed ladder + jump rope.  Flutter kicks & scissor kicks to finish.

11.19.11 Class

Saturday, November 19th, 2011

Dynamic warm-up.  Sets of 10 push-ups with core work between.  Leg strength cycles X 2.  Suicides with 10 push-ups between X 4. Stations of battle rope, side-walking with ankle tubes, prone superman.  Cardio drills: hurdles + speed ladder loop, jump rope. 3 sets of 10 push-ups. Leg & core strength.  Finished with alternating sets of 10 push-ups and flutter kicks/scissor kicks.

11.16.11 Class

Wednesday, November 16th, 2011

Dynamic warm-up. Alt sets of 10 push-ups and core exercises.  Leg cycle X 2 – lunges, squats, calf raises, squat + lunge jumps. CArdio – mountain climbers + jump rope.  Partner push-ups X 3 – sets of 8-7-6-5-4-3-2-1.  Flutter & scissor kicks – 15 4-count.  Wood chops with med ball.  Biceps curls w tubes.  1-leg squats + side-walking with tubes.  Rock run.

11.5.11 Class

Saturday, November 5th, 2011

Dynamic warm-up followed by 2 leg cycles : squats, alt lunges, squat jumps, lunge jumps, and eccentric 1-leg squats w/ squat jumps.  Push-ups in sets of 10 throughout (140 total).  Stations of side-walking w/ tubes, 1-leg squats, front plank, standing leg adduction w/ bands.  4 X suicides w/ push-ups.  Core work.  Cardio stations: partner box drills w/ hurdles and speed ladder, M-drills, jump rope.  4 X sets of flutter kicks and push-ups. 5-5-5 squats to finish!

11.2.11 Class

Wednesday, November 2nd, 2011

Dynamic warm-up.  Push-ups sets of 5-4-3-2-1.  Core: front plank, reach crunches, bent knee oblique crunches.  Stations: side planks, lunges onto versa disc, lateral shoulder raises, BOSU knee to elbow, Side-walking w tubes.  Cardio: jump rope & hurdles.  Legs: squats + lunges.  More push-ups + core.  Cardio: speed ladder + box drills.  Leg cycle # 2.  Sets of 10 push-ups + flutter kicks/front plank/dead bugs.