Archive for September, 2012

9.29.12 Class

Saturday, September 29th, 2012

Dynamic warmup.  8 + 8 push-ups followed by a core and leg warmup X 3.  STations:  Side planks, Lateral shoulder raises, BOSU fig 8 pass thru legs, prone cobra, squat jumps from low plyo boxes, versadisc lunges.  Leg strength sets.  5 X 0:30 jump rope + 10 push-ups.  Core strength,  Partner push-ups : 8,7,6,5,4,3,2,1.  Leg strength.  3 X 8 push-ups with core strength in between.  Extra 2 push-ups to make an even 160.  Finished just before the skies opened up…

9.26.12 Class

Wednesday, September 26th, 2012

Dynamic warm-up followed by 2 leg strength cycles.  3 X 8 reps of push-ups with leg raises between.  Stations : med ball chops w/ squats, lateral steps w/ tubes, Front plank, 1-leg squats on low plyo box.  4 X 5-line suicides + 10 push-ups + 6 4-count knee-to-elbow.  Core strength incl russian twists.  Hurdles w/ squats at each end + speed ladder w/ alt lunge jumps at ends.  3 X 8 reps push-ups.  Cardio stations.  4 X 8 reps of push-ups with 4-count flutter kicks between.

9.22.12 Class

Sunday, September 23rd, 2012

Dynamic warm-up.  4 X Partner push-ups 5,4,3,2,1 with core exercises between.  Sand pile run.  Leg strength X 2 : squats, lunges, squat and alt lunge jumps, calf raises.  Partner push-ups 6,5,4,3,2,1 w reverse crunches + bicycle crunches + side planks.  Cardio loop : hurdles + speed ladder + snake drill + box drill X 3.  Partner push-ups 6,5,4,3,2,1 w/ 15 4-count flutter kicks.  Single-leg squats. Partner push-ups 6,5,4,3,2,1.  Finished with 4 X 0:30 jump rope + 5-5-5 squats + 10 push-ups.

9.19.12 Class

Wednesday, September 19th, 2012

Dynamic warmup followed by 2 X leg strength : squats + lunges.  1-2-3-4-5-4-3-2-1 Push-up pyramid # 1 followed by core work and push-up pyramid # 2.  Stations : biceps curls, split squats, russian twists, jump rope, lateral walking w/ tubes.  6 X 10 lunge jumps + 3-line suicides + 10 push-ups. Core work incl 1:00 front plank.  Leg strength incl squat jumps, skater’s lunges.  Speed ladder + hurdles.  Finale: 0:30 jump rope + 8 1-leg squats per leg + 10 push-ups X 5.

9.15.12 Class

Saturday, September 15th, 2012

Dynamic warm-up followed by sand pile run. 4 X sets of 10 push-ups with core and leg strength between (incl a 1:00, 0:40, & 0:20 plank series).  Stations : battle rope, biceps curls, jump rope, hurdles, speed ladder).  6 X hill repeats + 10 push-ups.  Leg strength : squats + lunges + jumps.  5 X 10 push-ups + bicycle hundreds + 3-line suicides.

9.12.12 Class

Wednesday, September 12th, 2012

Dynamic warmup followed by sand pile run.  3 X push-up sets of 5-4-3-2-1 with core work between.  Stations : side planks, lateral shoulder raises, seated fig 8 ball pass, lateral walking with tubes.  Cardio : jump rope + speed ladder. Leg strength including squat jumps the width of the court.  2 X push-up sets of 5-4-3-2-1 + front plank #2 for 1:00.  Cardio : hurdles + med ball taps + box drills.  4 X 10 push-ups w more core strength.  Last 2 sets of 5-4-3-2-1 sets of push-ups with flutter and scissor kicks.

9.8.12 Class

Saturday, September 8th, 2012

Dynamic warm-up followed by 2 X squats + lunges + eccentric squats w jump + squat jumps + alt lunge jumps.  3 X 10 push-ups w/ leg raises between.  Sand pile run.  Stations incl med ball chops, battle rope, superman, etc.  Cardio block : 5 X 5 line suicides + 8 push-ups + 6 4-count knee-to-elbow.  3 X sets of 10 push-ups w core strength.  Cardio stations incl quick reaction drills, partner ball pass thru hurdles, etc.  FInished with 2 X 8 reps push-ups & 60 Russian twists.

9.5.12 Class

Wednesday, September 5th, 2012

Dynamic warm-up followed by push-ups (10,9,8,7,6) with leg strength between sets. 5 X 0:30 core exercises. 6 X 0:30 box cone drills + 0:25 squat jumps + 10 push-ups on a 2:00 interval. Strength stations. 5 X sets of 10 push-ups with leg and core strength between. Cardio drills : long speed ladder, long row of hurdles, jump rope. Finish with 4 X 0:30 side planks and final max set of push-ups.

9.1.12 Class

Saturday, September 1st, 2012

Warm and humid… Dynamic warm-up followed by leg strength warm-up – 2 X sets of squats and lunges.  Leg & cardio stations for 1:00 – speed ladder w 5 squats at each end, med ball taps, diagonal 1-leg hops, split squats on low plyo box, skater’s lunges, alt lunges on Versa Disc.  Push-ups 4 X 12 reps + jump rope 4 X 0:30.  Core strength.  4 X 10 reps push-ups w/ core strength between.  Bridges alternated with V-sit rotations.  FInish : 5 X 8 squat jumps + 10 4-count flutter kicks + 8 push-ups + 8 4-count wave-offs + court sprint.