Archive for March, 2012

3.31.12 Class

Saturday, March 31st, 2012

Steady rain, 60º. Sets of 12 push-ups X 4, with core work and leg strength between.  Front planks 1:00, 0:40, 0:20.  1:00 jump rope.  Lateral walking with tubes.  Push-up pyramid 1-2-3-4-5-4-3-2-1 X 2 w/ dead bugs & prone cobras between.  Stations: knee-to-elbow from push-up position, box drills, seated med ball rotations, squats w/ med ball, biceps curls, lateral shoulder raises.  5 X 10 squat jumps+10 leg lifts from front plank position+0:30 jump rope+10 push-ups.  Core work.  2:00 jump rope.  Side-lying oblique leg raises.

3.28.12 Class

Wednesday, March 28th, 2012

Dynamic warm-up  Glute warm-up followed immed by rock run… Sets of 5-4-3-2-1 push-ups with core in between.  End w/ 1:00 plank. Jump rope + speed ladder.  2X 10 push-ups + 10 4-count superman drills.  Stations: side planks, battle rope & med ball spelling bee, lateral shoulder raises.  Legs strength incl alt front lunges w/ trunk rotation.  Core work + sets of 10 push-ups.  Box drills + long lateral hurdles + jump rope. More leg strength.  Finish with 5 sets of 10 push-ups (last set max #) with core exercises between.

3.24.12 Class

Sunday, March 25th, 2012

Dynamic warmup and right into leg strength – squats + lunges + squat/lunge jumps. Sets of 10 pushups w/ core work between X 4.  Sand pile run.  Side walking with tubes, biceps curls.  Sets of 10 pushups with more core work between X 4.  Jump rope 1:00 + 0:40 + 0:20.  Cycle: 10 squat jumps+12 4-count flutter kicks+8 push-ups+8 4-count prone wave-offs X 5.  Jump rope 2:00.  2 X 1-2-3-4-5-5-4-3-2-1 sets of pushups [180 total this morning!] Oblique v-sits, bridges.

3.21.12 Class

Wednesday, March 21st, 2012

Dynamic warmup fol by push-up pyramid 5-4-3-2-1.  Leg strength series X 2. Prone cobras + core work series. Push-up pyramid 1-2-3-4-5-5-4-3-2-1.  Stations: Split lunges, front planks / leg raises, biceps curls, lateral walking w/ tubes.  Cardio series #1. Push-up pyramid. Suicides w/ 10 push-ups between X 4.  Strength stations incl. lunges onto versa disc & lat shoulder raises.  Alt sets of 10 push-ups and core exercises.  Lunges width of court w/ med ball + hurdles w/ squats at each end 1:00.  Flutter kicks + scissor kicks + last max set of push-ups.

3.14.12 Class

Wednesday, March 14th, 2012

Dynamic warmup.  Glute kickbacks + side-to-sid shops followed by sand pile run. Alt sets of push-ups (5-4-3-2-1), core, and leg strength.  Battle rope + 1-leg squats + side plank stations.  Cardio drills. Leg strength – lunges width of court + squat jumps width of court.  Alt sets of 5-4-3-2-1 push-ups and core.  Leg strength.  Alt sets of 10 push-ups and core work.  6 X 0:20 jump rope+10 push-ups+0:20 crunches.  Shoulder raises, biceps curls – with tubes.

3.10.12 Class

Saturday, March 10th, 2012

Dynamic warmup, and right into 3 sets of 10 push-ups alt with 2 core exercises. Leg strength. Push-up cycle of 8-7-6-5-4-3-2-1. Cardio stations: box drills, partner mirror drill, snake drill, jump rope, triangle hurdle circuit, speed ladder, partner basketball layups from the top of the key. More legs – prisoner style. Push-up cycle #2. Various strength stations. Push-up cycle #3. 20 4-count flutter kicks + 12 4-count scissor kicks. Push-up cycle #4 alt with Russian twists between each set of push-ups.

3.7.12 Class

Wednesday, March 7th, 2012

Dynamic warmup. Leg work X 2, incl eccentric squat jumps, side-to-side squat jumps, alt lunge jumps. 3 sets of 8 reps push-ups. Battle rope, lateral walking w tubes, 1-leg squats, Superman. Suicides + 10 squat jumps + 10 push-ups X 5. Core. 3 sets X 8 reps push-ups. Cardio drills incl squat jumps off box. More core work. 4 sets X 8 reps push-ups. Stations #2. 2 sets of 10 push-ups w 2 sets of 10 4-count flutter kicks between.

3.3.12 Class

Saturday, March 3rd, 2012

Dynamic warmup followed by a push-up + core cycle: 8-7-6-5-4-3-2-1 push-ups with a core exercise between, with almost no break.  Squats+lunges+squat jumps+alt lunge jumps.  Push-up core cycle #2. Cardio: jump rope, hurdles, box drill+med ball taps.  Prisoner squats+prisoner alt munges+prisoner squat jumps+prisoner alt lunge jumps. Push-up core cycle #3.  Cardio #2. Push-up core cycle #4.  Strength stations. 4 X 5-5-5 squats + 8 push-ups between.  176 total push-ups.