Archive for October, 2012

CLASS # 300!

Wednesday, October 24th, 2012

CLASS # 300! Beautiful weather – 55º and clear skies. Dynamic warm-up. We did 300 total push-ups in sets of 1-2-3-4-5-4-3-2-1 pyramids and 8+8 & 9+9 sets. In between, we did leg strength, core work, and cardio. Cardio included jump rope, long speed ladder, long hurdles, mini-suicides. Great work! Looking forward to 300 more classes with a great group of people!

10.20.12 Class

Monday, October 22nd, 2012

Dynamic warmup.  Leg strength.  4 X push-up pyramids 1-2-3-4-5-4-3-2-1.  Core work.  Cardio  stations : Hurdles w/ partner ball pass + speed ladder + box drills + diagonal 1-leg bounding.  Leg strength # 2. Sand pile run.  Strength stations.  5 X 8 squat jumps + width of court sprint + 10 push-ups + 10 4-count flutter kicks.

10.17.12 Class

Wednesday, October 17th, 2012

Dynamic warmup followed by leg strength.  Stations incl front plank, lunges w med ball, biceps curls, etc.  5 X 8 squat jumps + 8 push-ups +  court sprints + 8 squat jumps + 8 push-ups.  Core work.  Sets of 8 push-ups (total for today = 160).  Cardio stations.  Finished w/ 3 X med ball squat jumps + med ball RDL + med ball squat to shoulder press.

10.13.12 Class

Saturday, October 13th, 2012

Dynamic warmup followed by 10 cycles of 2 X 8 reps of push-ups (160 total) with leg strength, core strength and cardio exercises.  Cardio included : jump rope, sand pile run, speed ladder, hurdles, box drills, LEFT drill.  Battle rope.

10.3.12 Class

Wednesday, October 3rd, 2012

Very humid and warm.  Dynamic warm-up followed by warm-up sets of squats and alternating lunges.  Push-up pyramid # 1 of 4: 1,2,3,4,5,4,3,2,1.  Core strength.  Push-up pyramid # 2 of 4.  Cardio: box drills, med ball Heisman, Jump rope.  Push-up pyramid # 3 of 4.  Core strength.  Push-up pyramid # 4 of 4.  Squat and Lunge jumps.  Cardio : long speed ladder, partner ball passes through hurdles, cone clock drills, med ball taps.  5 X 8 squat jumps + 10 push-ups + 0:30 front plank.