1-29-08 6am

Circuit:

Row
Squat
pushup/plank hold

:35 per side, :35 rest between exercises
4 rounds

Swing
1:00 on
:30 off
5 rounds

1-28-08 5:30 pm

Circuit:

Row
Lunge
Military Press

:45 per side, :45 rest between exercises
4 rounds

Swing
:30 on
:30 off
10 rounds

1-24-08 6 am Earn Your Breakfast

Sam instructions as last night: go heavier than normal, heavy enough putting the weight down for a pause during the timed set is needed.

Supersets in a circuit, :45 interval:
Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)
1 arm row +swing
1 arm military press +squat

3x through this sequence. More cursing!

Victims choice:

High pulls or Burpees
:45 work, :30 rest
4 rounds

Wed. 1-23-08 5:30pm Earn Your Supper

Even by our standards, this was a tough one. The instructions were to go heavier than normal, heavy enough putting the weight down for a pause during the timed set was needed.

Supersets in a circuit, :45 interval:
Lunge + Pushup (:45 each leg, :45 for pushup, :45 rest for the rotation)
1 arm row +swing
1 arm military press +squat

3x through this sequence. Some high quality cursing today!

But wait, there's more!

High pulls :45 work, :30 rest
6 rounds (3 per arm)

Tuesday 1-22-08 6am

Stacking
Alternating Lunge
Alternating Lunge, 1 Arm Row
Alternating Lunge, 1 Arm Row, Swing
Alternating Lunge, 1 Arm Row, Swing, Thruster
Alternating Lunge, 1 Arm Row, Swing, Thruster, Burpee

:30 work per exercise, :30 rest

2:00 break
Same exercises, reverse the sequence:
Burpee,
Burpee,Thruster,
Burpee,Thruster,Swing
Burpee,Thruster,Swing, 1 Arm Row,
Burpee,Thruster,Swing, 1 Arm Row, Alternating Lunge

rest 2:00

:20 work/:10 rest
Seated Hot potato
Seated Russian Twist
V-up
Pleasant Valley

Monday 1-21-08 5:30pm

Stacking
Alternating Lunge
Alternating Lunge, 1 Arm Row
Alternating Lunge, 1 Arm Row, Swing
Alternating Lunge, 1 Arm Row, Swing, Thruster
Alternating Lunge, 1 Arm Row, Swing, Thruster, Burpee

:30 work per exercise, :30 rest

2:00 break
Same exercises, reverse the sequence:
Burpee,
Burpee,Thruster,
Burpee,Thruster,Swing
Burpee,Thruster,Swing, 1 Arm Row,
Burpee,Thruster,Swing, 1 Arm Row, Alternating Lunge

rest 2:00

:20 work/:10 rest
Seated Hot potato
Seated Russian Twist
V-up
Pleasant Valley

1-18-08 6am

Instruction: Windmill

Circuit

See Saw press
Seated Hot potato
Lunge

swings
:30 work
:20 rest
x5 rounds

1-17-08 Thursday 5:30pm

Instruction: Windmill

Circuit
Pushup
Hot potato
Lunge

swings
:45 work
:30 rest
x5 rounds

1-17-08 Thursday 6am

Stacking

Swing
rest:30
Swing, pushup,
rest:30
Swing, pushup, swing,
rest:30
Swing, pushup, swing, squat,
rest:30
Swing, pushup, swing, squat, swing,
rest:30
Swing, pushup, swing, squat, swing, chase the rabbit
rest 2:00 and repeat.

Wednesday, 1-16-08 5:30 pm

What do you do for cardio?

Say "cardio" one more time....I double dare you!

Stacking
:30 for all exercises

Swing
rest:30
Swing, pushup,
rest:30
Swing, pushup, swing,
rest:30
Swing, pushup, swing, squat,
rest:30
Swing, pushup, swing, squat, swing,
rest:30
Swing, pushup, swing, squat, swing, chase the rabbit
rest 2:00 and repeat.

Tuesday 1-15 -08

Taught the Turkish Get-up to all the new people & everyone picked up on it very well.

TGU
10:00
alternating with partner sets of 1/1.

Swing :30
rest :30
Burpee :30
rest :30
x10 rounds

Brad informed me that he has dropped TEN lbs of weight in the past week. ROCK ON!

Monday 1-14-08 5:30 pm

Circuit One:
Squat
Pushup
V-up
:30 work, :30 rest
4 rounds



Circuit Two:
Row
Lunge
plank
:30 work ,:30 rest


Swing :30
Rest:30
Burpee :30
rest :30
x10 rounds

Warmer days are on the way

In a few weeks we'll be back outside like this.

1-08-08 6am

Lotsa new faces!

Teaching the swing.

Circuit:
Alt Lunge
Pushup
Swing
1:00 work
:30 rest
2 rounds

Swing
Burpee:30 work
1:00 rest
2 rounds

1-07-08 5:30pm

Circuit:
6:00 work, :30 break to rotate

Getup
Alternate with partner 1/1

Lunge
Alternate with partner 5/5

Pushup
Alternate with partner 10

Row
Alternate with partner 10/10

Swings 1:00 work/:30 rest
4 rounds

Excuses