October 26th Training

October 26th Drills

Warm up loops

3 rounds for time:
24 Mountain Climbers
20 Squats
16 Walking Lunges
12 Jumping Jacks
8 Frog Jumps
4 Burpees

8 min AMRAP:
50M Run (25M there and back)
10 Sit Ups
15 Superman

Rest 3 minutes

8 min AMRAP:
50M Shuttle Run (25M there and back)
10 Squats
20 Mountain Climbers (10 each leg)

Slope Run ***

For time:
100 Push Ups
100 Sit Ups
100 Squats

For time:
21-15-9 of: Walking Lunges / Push Ups
21-15-9 of: Sit ups / Frog Jumps
21-15-9 of: Squat Jacks / Superman

October 5th training

Tuesday October 5th
Warm up loop twice with stairs and downstair push ups
Stations: 1-1.5minute intervals
Ball toss squat
Windmill (with weight)
Lunges with twist
plank - 1 legged
Cobra
Squat jacks
army crawl
wall sit
handstand – feet resting on tree
side shuffle
crab walk
squat jumps
table top (one arm, one leg )
Abs- bicycle
Side plank- raise top leg
side lunges
plie squats on tip toes

Run up and down slope 3x

Circuit: Do station and switch after 1:30 minute
Med. ball throw to the grown
Run backwards & 4 tricep pushups (to the tree and back)
Lumberjack swings with medicine ball
Frog leaps & 5 box jumps

Power Pushups:
10 one-armed clap pushups (with partner)
4 push up with one-leg kicks (2 each side)
10 clock pushups
4 spider pushups (2 each side)
10 pushups rows
5 burpees
10 regular pushups

Slope loop with drills at the top of the slope and pull ups 

September 28th

September 28th slope workout

Tuesday September 28th
2x Warm up loop with stairs (up2 down 1 and down2-up1)

2 minute stations:
Lunge position ( both legs)
Cobra
Plank
Squat
Side plank (both sides )
Tricep yoga push up
One-legged squat

Run up the slope 3x

Card from the pile

Run up slope 2x

Card from pile

Slope run with exercises at stone wall

September 21 slope training

September 21 Workout
Warm up run: 2 loops around west campus
Stairs up 2 and down 1
Down stair pushups

Pick 2 cards from the bag and complete them

Obstacle Course:
-run up slope & down 3 x
-walking lunges tree and back
- 20 of each –squats with side kicks, push up rows, scissor jumps, skate jumps
- slope loop with wall exercises and pull ups
-hand-feet crawl
-up and down slope 2X
-crab walk to tree and back
- 10 of each: burpees, tricep pushups, oblique twists, squat jacks
- slope loop with dips and pull ups
-leaps & 2-foot hops
-up and down the slope 1X

Stations:
Plank
Pushups with side kick
Side plank
Situps
Cobra
Table top

September 7th training

September 7th

6×3 min AMRAP of:
–Odd numbered AMRAP
5 Man-Makers
8 Dumbbell Thrusters

–Even numbered AMRAP
30M Run (15M shuttle)
20 Frog Jumps
10 Situps

1-2-3-4-5-6-7-8-9-10 reps of:
Push Ups
15M Bear Crawl
Walking Lunge Steps
Squat Jacks

10 min AMRAP:
Run 30M
Run 30M backwards
1 Push Up
The number of Push Ups increases by 1 after every completed round.

3 rounds for time of:
20 mountain climbers
15 Walking Lunge Steps
9 Burpees

4 rounds of 60 seconds on / 30 seconds off of:
Man-Makers
Frog Jumps
split squats (legs in different planes)

september 5th

AMRAP - 7 minutes
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)

Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes

Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted

Three 5-minute rounds of:
Medicine ball sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run
*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds

AMRAP 7 minutes
10/leg Squat with one leg kicks
10 clapping push ups
10/leg NY lunges
10/leg plank tapping toes in and out

August 31st training

10 min AMRAP of:
Lateral Bear Crawl
6 Clapping Push Up
Side Shuffle
Shuttle Runs
400M Run
200M Broad Jump
200M high knees
200M Walking Lunge
200M Backwards Run
400M between-tires Run
Stations: 2 rounds of 1- 1.5 minute intervals
Windmill
Leg Lifts
plank - 1-leg lifts and leg to the side & back
Cobra
Side plank (hip dip and elbow rotation)
pushups – while down one leg swing out and back
table top one arm one leg
oblique knee-elbow twists
left & right push ups


Tabata This:
Scissor jumps
Push Ups
Squat Jacks
Burpees
Tabata workouts are 8 rounds of 20 seconds of work followed by 10 seconds of reps

Rotating stations (1 minute each station then switch)
Squat ball toss
Lumberjack with medicine ball
Wall sit
One-legged inch worm to side plank

Aug 24th Training on the slope

August 24th Drills

Warm up loops with stairs

AMRAP - 7 mins )
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)

AMRAP 7 minutes
Box Jump (8)
one-legged squats (10/leg)
skate jumps (20)
side lunges (10/side)

Slope run

Do 3 rounds of:
45 seconds on / 15 seconds off of:
Squat Jacks
Sit Ups - oblique twist Knee to elbow
Push Ups

TMT training Tuesday August 17th

On the slope
Run - warm up and running loops through out the work out plus the following drills and a few stations at the end including plank, cobra, side lunge, table top...

TMT Training Drills
For Time:
5 Burpees, 50M forward run
5 Burpees, 50M backward run
10 Push Ups, 50M forward run
10 Push Ups, 50M backward run
15 Sit ups, 50M forward run
15 Sit ups, 50M backward run
20 Squats, 50M forward run
20 Squats, 50M backward run
5 Burpees, 50M forward run
5 Burpees, 50M backward run
5 Rounds of 3 minute AMRAP of:
15 squats
10 pushups
15 situps
1-2-3-4-5-6-7-8-9-10 reps of:
Push Ups
15M Bear Crawl
15 M Frog jumps
Squat Jacks
3 rounds for time of:
20 man-makers (10 each side)
15 Walking Lunge Steps
9 Burpees
Do 5 rounds - 45 seconds on / 15 seconds off of:

Skate jumps
Crab walk
Box jumps

Sunday workout outside

AMRAP in 20 minutes:

5 Pull ups

10 Push ups

15 Air Squats

3 rounds for time:

50 med ball throws
50 med ball situps
50 med ball underhand throws


For time:

20 MedBall Situps
20 Squat Jacks
20 Man Makers


20-15-12-10 reps of:
air squats
burpees
*20 (each leg) walking lunges in between each rep set
repeat and make sure you finish in less time than the first set!

21-15-9 reps of:
man makers (pushup-rows)
situps
*sprint in between each rep set
repeat and make sure you finish in less time than the first set!

5 min AMRAP: 5 burpees, 5×15M run (rest 2:30)
4 min AMRAP: 4 burpees, 4×15M run (rest 2:00)
3 min AMRAP: 3 burpees, 3×15M run (rest 1:30)
2 min AMRAP: 2 burpees, 2×15M run (rest 1:00)
1 min AMRAP: 1 burpees, 1×15M run


200M Med Ball Throw
21 Dumbbell Thrusters
200M Med Ball Throw
21 Dumbbell Push Press
200M Med Ball Throw
21 Dumbbell Swings

4 rounds of 45 seconds on; 15 seconds off of the following:
Left-Handed Power Snatch
Sit-ups
Right-Handed Power Snatch
Side Shuttle Runs


1 miunte intervals
plank
cobra
side plank
table top

Friday - Just keep Swimming!!!

Swim workout today!

warm up;
50 swim
50 kick
50 swim
50 pull

Swim
100 pull
900 swim
900 swim
500 swim
500 swim
300 swim

cool down
100 swim
50 swim

Thursday

Speed day

Short and fast!!!!!

Push yourself to the limits whether its a track workout, on the treadmill or in a class. sprint intervals whatever cardio you are doing for about 35 minutes not including warm upa nd cool down or stretching

Wednesday- cross training

Spin class and lift!

Lift for long intervals !!

Tabata sets for each muscles group!

core routine as well

(see older wednesday posts for ideas and details )

Tuesday

Outdoor training

1.5 mile warm up

3×100M Sprint Test- time your self and record times

8 min AMRAP:
30 Reverse Lunges (15 per leg)
12 push ups
6 Frog Jumps

Rest 2 minutes

8 min AMRAP:
5 burpees
30M bear crawl
20 squats

1 mile run

1.5 minute intervals-clock push ups
-wall sit
-sprint and 5 tricep pushups
-plank alternate feet
-cobra
-side lunges with lateral raises
-double feet hops
-crab walk
-side plank
-one leg squats
-table top opposite leg and arm raised
-high knees and quick feet
-lunges
-plie squats on the toes
-abs - leg raises
-scissor jumps and squat jumps (45 sec each)

Monday July 5th

Its a holiday which means there is no reason why a workout should not be part of your day today!!!

Try for over 60 minutes of cardio

EX.
20 minutes on the stairs
45 minute spin class

Then do some strength work!

***Pullup-push series***

max # pull ups you can do
20 push ups
5-10 dips
30 abs (your choice)

***Repeat 10 times!!!

Leg machines 3 sets of 12 for hamstirngs, quads, and glutes

Sunday workout before your July 4th picnic!

3 warm up loops with stairs

amrap 7 minutes x 2
sprint
15 air squats
10 push ups

amrap 6 min
16 mt climbers
5 tricep pushups
16 skate jumps

amrap 7 min
hand feet crawl
10 box jumps
lunges with a twist

slope loop with dips and pull ups

stations 1.5 minute intervals
plank
side plank
side lunges
plie squats
table top
one leg squats
one-legged inch worm to side plank
cobra

1 warm up loop

stretch

Friday -Swim day!!!

Push yourself ! Its time to step up our swimming

warm up:
50 kick
100 swim
50 pull
100 swim

intervals:
500 swim
700 swim
900 swim
700 swim
500 swim

Cool down
50 kick
50 pull

Thursday July 1st

speed day .... I know its hard but it makes us stronger !

5 miles at 7 minute or under mile pace
you can do intervals- one minute fast , one minute normal pace or all fast!

Wednesday June 30th - last day of June YIKES!

Cardio and weights

Spin class for 60 minutes

1-hour lifting session
try to do 2 exercises per muscle group and do lower weights for longer period of time
example: pick a weight and do sets until failure using 50% of your 1 rep max. (you should be going for a minute straight probably)

try to do some leg exercises too

and get in 25 pullups and 25 push ups as well as ab work

Tuesday June 29th

TMT training session

1.5 mile warm-up with 4 flights of stairs

AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)

0.5 mile running loop with dips and pull ups

AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)

0.5 mile loop with dips and pull ups

Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes

Stretch !

Monday workout june 28th

Cardio day ..... 90 minutes of cardio

then do some fun activities like rock climbing

Weekend workouts

Saturday -rest day

Sunday
spin and weights
Lifting- 5 sets of 6 reps heavy weight!
ab workout and push ups!

Or training workout on the slope
Use last Sunday's training workout !

Thursday - Speed day

speed day running

Run 5 miles alternating one minute fast one minute normal pace

Stretch !!!

Friday Swim

Warm up
100 swim
50 kick
100 swim
50 pull

workout
200 swim (5min)
400 swim (10 min)
600 swim (15min)
800 swim (21min)
600 swim
400 swim
200 swim

Cool down
50 pull
50 kick

Wednesday

cardio and weights

Spin class (cross training)

weights ( 4 and 2 minute intervals - 20sec on 10 off)

rock climb

Tuesday- Slope day training

warm up loop twice with the stairs
warm up twice doing indian sprints

Do this 3 times with 30 seconds rest between each round:
15 manmaker rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 manmaker rows

AMRAP 7 minutes
hand feet crawl
crab walk
sprint
forearm toe crawl
inch worm

AMRAP 7 minutes
20 lunges
10 burpees
20 mountain climbers
10 box jumps

Do twice- 0.5 mile loop with pull ups and dips

1.5 minute stations
plank
wall sit
one leg inch worm
bicycle abs
windmills
table top one arm/ one leg
squat jumps (45 sec) scissor jumps (45 secs)
side plank
push up rows
knee tucks (45 sec) double feet jumps (45 sec)
plie squats on toes
cobra
lunges


Don't forget to stretch!!!

Monday June 21st

Endurance cardio!

90 minutes of nonstop cardio ~ try for a long run through the woods

Weekend

Saturday - rest day

Sunday - Slope training

warm up loops with Indian sprints and stairs

Three 5-minute rounds of:
sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run

*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds

20-15-12-10 reps of:
air squats
burpees
*20 (each leg) walking lunges in between each rep set
repeat and make sure you finish in less time than the first set!

21-15-9 reps of:
man makers (pushup-rows)
situps
*sprint in between each rep set
repeat and make sure you finish in less time than the first set!

Running loop with dips and pull ups

AMRAP 6 minutes x 2
hand-feet crawl
scissor jumps (16)
skate jumps (16)
push ups (10)

AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (16)
mt climbers (16)
tricep push ups (5)

Running loop with dips and pull ups

Stations
* use the card with the 20 stations that we started our training in March with
aka the first training card we ever used !

Friday - Just keep Swimming!!!

Swim workout!

warm up
50 kick
100 swim
50 pull
50 kick

Intervals
50 pull (1:15)
100 swim (3:00)
50 swim (1:15)
200 swim (5:00)
100 swim (2:45)
300 swim (7:30)
200 swim (5:00)
400 swim (9:00)
300 swim (7:15)
500 swim (13:00)
400 swim (10:00)
300 swim (7:30)
200 swim (5:00)
100 swim (3:00)

Cool down
50 x 2 swim

*If you dont have time stop after the 500 swim and go to the cool down

Thursday - strength workout

Lift lift lift and then climb lol !!!

Do some full body lifting today!

4 minute intervals (20 sec on, 10 sec rest)
1. incline chest press
2. bent over rows
3. bicep curls
4. tricep presses on the bench
5. frontal raises

2 minute intervals (20 on, 10 off)
1. chest flies on flat bench
2. back extension on flat bench
3. hammer curls
4. tricep kickbacks
5. lateral raises

2 minute intervals (20 on, 10 off)
1. chest press decline
2. bent over flies (for back)
3. forearm curls
4. tricep extension over head
5. shoulder press

TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups

Wednesday- cross training

Cardio & strength - spin class and some weights

play outside if its nice out :)

Tuesday - Slope Training

4 loop warm up with stairs up 2 and down 1. Remember to do indian sprints on the last 2 loops

Tabata Series( 8 sets of 20 seconds on 10 seconds off)of each:
Side Shuffles
Pushups
Walking Lunges
Situps


AMRAP 7 minutes x 2
10 double feet hops
16 scissor jumps
16 side skates
8 tricep push ups

Running loop with a dips and pull ups
* 3 sets of dips 30 reps then 20 reps then 10 reps (rest 30 seconds between sets)
* 3 sets of pull ups (as many as you can do)

AMRAP 7 minutes
Hand feet Crawl
Crab walk
inch worm
forearm -tiptoe/army crawl

Running loop with dips and pullups

Stations: 1 1/2 minute intervals
wall sit
side lunges
plank
cobra
table top
side plank
one leg inch worm to one-leg side plank
mt climbers
one leg squats
windmill
bicycle crunches
leaps
box jumps
plie tip toe squats

Monday - Cardio day

Endurance building!!!!!

Push it through a LONG cardio session .... I did 12.5 mile run

Weekend workouts

SATURDAY- Rest day... stretch :)

SUNDAY :

Build endurance so do some cardio -try for 45 minutes (if you are running try for at least 3 miles)

Also lifting/ strength!

Try series of 5 sets of 6 reps for each exercise you do. Try to get in 3 different exercises per major upper body muscle group.

Don't forget to so some core work! Leg raises, bicycle, side crunches, knee-ins, push ups, plank, cobra :)

Friday - Swim !!

Swim workout! You got it !!!

Warmup:
50 swim
25 kick
50 swim
25 kick
100 swim

Workout intervals:
8 x 25yds swim
8 x 50 swim
3 x 100 swim
3 x 200 swim
50 pull

cool down 100 swim

Thursday - Speed day

Run for speed !

Warm up
one minute fast (push it hard! )
one minute normal pace
~repeat for 30 minutes
5 minutes regular pace
5 minute cool down

Wednesday Workout

Spin and weights

Spin for about 45 - 60 minutes

Lift-
-4 minute intervals one exercise per muscle group (20s on 10s off)
-2 minute intervals one exercise per muscle group (20s on/10s off)
-TMT lifting routine (refer to last weeks post for routine)
-core work- 3 -5 ab exercises and 2 back exercises

Tuesday TMT Training on the slope !

Push it!!!

4 loop warm up with stairs (up2 down 1)

AMRAP 7 min
one legged squats
skates
tricep push ups
scissor jumps

AMRAP in 4 minutes:
10 air squats
40m sprint

AMRAP - 7 mins
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)

0.5 mile running loop with dips and pull ups

AMRAP - 6 minutes
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)

0.5 mile loop with dips and pull ups

Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes

Monday- Cardio endurance!!!

Today do as much cardio as you can .. build up endurance!

I suggest an hour to 1 1/2 hour run. If not try doing multiple types of cario- spin to swim to run :) Have fun and try to be outside if it is nice out!

Sunday June 6th

Training on the slope

Warm up loop 3 times with stairs (up 2, down 1)

Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted

AMRAP in 4 minutes:
10 air squats
sprint

AMRAP in 7 minutes:
bear crawl
run
backwards run
10 push ups

Sunday June 6th

Training on the slope

Warm up loop 3 times with stairs (up 2, down 1)

Death by Sit-ups: Complete 3 sit-ups in 1 minute. The next minute do 6 situps and then 9 sit-ups the following minute. Continue increasing the rep count by 3 reps with every passing minute and continue until you can no longer fit the reps in the time allotted

AMRAP in 4 minutes:
10 air squats
sprint

AMRAP in 7 minutes:
bear crawl
run
backwards run
10 push ups

AMRAP 7 minutes
16 scissor jumps
16 skate jumps
20 lunges (10 each leg)
5 tricep push ups

Circuit:
Run up slope
Run down
crab walk to the trees
Run loop up and around slope
hand feet crawl to the trees
lunge with twist back to the pine trees
grape vine to the trees then do the running loop around the slope
up and down the slope 6 times
leaps and 2-foot jumps

Stations :
Pick one of the stations cards and do 18 stations hold 1-min rest 15 secs

Saturday - Rest Day

Rest and stretch :)

Friday June 4th

Cardio-Speed day

Try to do tempo mile repeats for 5 miles
(Try for a fast pace like 7 minute mile of you can)

Remember the key to the workout is fast and short !

Wednesday June 2nd

Cardio day!

60 minute swim
45 minute spin or cardio

Play a sport (frisbee or basketball or another sport)



Try for 90 minutes of cardio * definitely get in the pool!!!

Swim intervals

warm up
50 kick
100 swim
50 kick

workout
8x 25 (45 secs)
8 x 50 (1:15)
4 x 100 (2:45)
2 x 200 (5:00)
1 x 300 (7:30)
1 x 400 (10:00)
1 x 500 (13:00)
2 x 100 (2:45)

cool down
50 kick
50 swimm

Thursday June 3rd

TMT Training * Do outside but have dumbbells for push press


Warm up loop twice with stairs

Three 5-minute rounds of:

Medicine ball sit-ups
Burpees
Dumbbell Push Press
Squat Jacks
Shuttle run

*Do each station for one minute and then switch as quickly as possible to the next. One minute rest between rounds

AMRAP
sprint
20 pushups
30 dips
Squats

AMRAP 6 minutes
pushups
sprint

AMRAP 7 minutes
Box Jump (10)
squats (15)
Burpee (5)

AMRAP 7 minutes
one legged squats (10 each leg)
skates (16)
tricep push ups (6)
scissor jumps(16)

The Slope Running loop with dips and pull ups TWICE

Stations 1 minute intervals 15 seconds rest inbetween
1. plank
2. cobra
3. plie squats on toes
4. wall sit
5. side plank
6. crab walk
7. windmills
8. hand-feet crawl
9. table top one arm, one leg
10. lunges with a twist

Stretch

Tuesday June 1st - Strength :)

30 minutes of cardio

4 minute intervals (20 sec on, 10 sec rest)
1. incline chest press
2. bent over rows
3. bicep curls
4. tricep presses on the bench
5. frontal raises

2 minute intervals (20 on, 10 off)
1. chest flies on flat bench
2. back extension on flat bench
3. hammer curls
4. tricep kickbacks
5. lateral raises

2 minute intervals (20 on, 10 off)
1. chest press decline
2. bent over flies (for back)
3. forearm curls
4. tricep extension over head
5. shoulder press

TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups

Stretch

Monday- holiday

I hope everyone could do some cardio today... sadly I drove home and was a lazy person but it should have been a cardio day

sunday may 30th

Slope training

3 warm up loops with stairs

amrap 7 minutes x 2
sprint
15 air squats
10 push ups

amrap 6 min
16 mt climbers
5 tricep pushups
16 skate jumps

amrap 7 min
hand feet crawl
10 box jumps
lunges with a twist

slope loop with dips and pull ups

stations 1.5 minute intervals
plank
side plank
side lunges
plie squats
table top
one leg squats
one-legged inch worm to side plank
cobra

1 warm up loop

stretch

Friday May 28th

Strength day!

Lift full body!

warm up on the bike or treadmill for 15 minutes

4-minute intervals (every 20 seconds on,10 seconds rest)
1. Decline bench press
2. Dead Lift
3. Hammer Curls
4. Tricep extension
5. Shoulder Reversals
6. Weighted squats

2-minute intervals (every 20 seconds on,10 seconds rest)
1. incline chest flies
2. Standing Rows
3. Forearm bicep curls
4. Triceps rope pull down or kickbacks
5. lateral raises

TMT Lifting circuit (1-minute on, 15 sec rest in-between)
1.weighted windmill
2. one-arm weighted lumberjacks with squat
3. scissor jump
4. bent over rows
5. side lunge with weighted lateral raises
6. push up & weighted row combo
7. lunges with twist holding weight
8. shoulder press squat
9. decline push up
10. mountain climbers
11. dips
12. side plank
13. plank
14. weighted squat holds
15. pull ups

Core exercises - work on abs and low back
cobra, bicycle, leg raises, side crunches

Thursday - Rest Day

Stretch and rest!

Wednesday May 26th- Endurance building

Cardio and Climbing!!!

One-hour cardio - endurance is what we are going for today! So slow and steady can work but try to push yourself somewhat. The main thing is distance and length of the workout. Go outside if you can :)

Climbing - endurance on the wall- top rope over and over without rest or traverse as long as you can without falling off. You can do some bouldering too but remember today's goal is endurance building

Tuesday May 25th- Strength Day!!!

Today is a strength endurance day which means the workout should be strength-focused but held for a relatively long period of time.

For example if you are lifting in the gym work each muscle group at a weight about 75-80% of your max and do 4 sets of 8-12 reps. Remember this is heavy relative to the number of reps you have to so. Also only allow 20 seconds of rest between sets.

Slope workout- focused on legs and full body strength!


1.5 mile warm-up with 4 flights of stairs

AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)

0.5 mile running loop with dips and pull ups

AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)

0.5 mile loop with dips and pull ups

Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8. crab walk
9. clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes

swim workout suggestion

Swim workout
warm up
100 swim
50 kick
100 swim
50 kick

swim intervals
8 x 25 (2 kicks) (45 sec)
8 x 50 (odds-swim, evens-pull) (1:15)
4 x 100 (2:45)
2 x 200 (5:00)
1x 500 (11:45)

cool down
50 kick

Monday May 24th- Cardio!!!

Today try to incorporate an hour of cardio preferably intervals so you increase your heart rate at times. Trail Running is encouraged. Also a swim or cycling workout would work.

Climb for an hour to maintain full-body strength :)

Sunday's slope workout

warm up run (1.5 miles) with 4 flights of stairs - up 2 down 1

AMRAP interval (7 minute interval)
sprint
push up (10)
squats (15)
lunges with a twist(20)

AMRAP 7-minute interval
sprint
scissor jumps (16)
tricep pushup (5)
side planks (20 per side)
Skate jumps (16)

AMRAP 7-minute interval
inch worm
5 push up rows
hand feet crawl
5 push up rows
crab walk
5 push up rows
forearm-tip toe crawl
5 push up rows

11 "obstacles" including two 0.5 mile runs in the middle
-run up slope
-run down the slope
-hand-knee crawl
-up the slope loop with dips and pull ups
-hand-feet crawl
-up and down slope
-crab walk
-army crawl
-up slope loop with dips and pull ups
-leaps
-up and down the slope 10 times

18 one-minute stations with 15 seconds of rest in-between.

Saturday - Cardio!

1 hour or more of cardio!

I did a 50-minute spin ride (hills) and then 20 minutes on the stair master (at least 100 floors) and then later ran 3 to 4 miles (All Terrain).

Tomorrow will be strength - get ready!

Swim Details thanks to Abby!

WARM UP:
50 swim
100 kick
50 swim
100 kick

WORKOUT - LADDERS:

100 swim - 2:45
2x50 kick - 1:15

200 swim 5:00
100 swim 2:45
3x50 kick - 1:15

300 swim - 7:30
200swim - 5:00
100 swim - 3:00
4x50 kick - 1:15
200swim - 5:15
100 swim - 3:00
3x50 Kick - 1:15

100 swim - 3:00
2x50 kick - 1:15

COOL DOWN:
2x50 swim - EZ

Friday May 21st

1. Swim workout (or 1 hour of cardio)

2. Strength workout - one hour of lifting working all major muscle groups!

If you only have an hour or so do a strength workout and tomorrow do cardio :)

Thursday - Rest Day

Rest Day if you have been following the workouts everyday!

Please stretch and use the foam roller!!!!

Enjoy the rest muscles because tomorrow's workout will be tough!

swim workout details

Swim workout :

Warmup:
50 swim
25 kick
50 swim
25 kick
100 swim

Workout intervals:
8 x 25yds swim
8 x 50 swim
3 x 100 swim
3 x 200 swim
50 pull

cool down 100 swim

May 19th

Swim Day for me! More of a distance swim workout but details will come later on that

If you are not swimming then try to get in 45-60 minutes of cardio that is not running! Keep your joints happy!

Also I am climbing afterward and if you don't have the time or desire to climb try to at least work your shoulders and arms!! Build up endurance and strength!

Also please stretch today for at least 15 minutes! Or go to a yoga class!!

May 18th - Slope Training!!!

So tonight's workout will be on the slope. If you are not able to train on the slope, make sure your workout includes both cardio and strength work focusing on using your body weight for resistance. Do the exercises for about one minute each and only give yourself 15 seconds of rest between each. Try to do some crawling as well.

The slope workout tonight consists of:

1.5 mile warm-up with 4 flights of stairs

AMRAP - 7 mins x 2 (2 minutes of rest between sets)
sprint
burpees (5)
air squats (15)
mt climbers (15)
tricep push ups (5)

0.5 mile running loop with dips and pull ups

AMRAP - 6 minutes x 2 (2 mins rest between sets)
hand-feet crawl
scissor jumps (15)
skate jumps (15)
push ups (10)

0.5 mile loop with dips and pull ups

Circuit: 1.5 minute interval with 15 seconds rest between
1. Ball toss squat
2. windmill
3. Lunges with twist
4. plank - 1 legged
5. Cobra
6. forarm-toe crawl
7. wall sit
8.crab walk
9.clock push ups
10. one legged squats
11. table top one arm one leg
12. ab- bicycle
13. Side plank- raise top leg
14. side lunges
15. plie squats on tip toes

Stretch !

Monday May 17th

Today try to get in 45 to 60 minutes of cardio like a spin class or long run

Rock climb for an hour or so to work on upper body strength and you ability to hold and lift your own weight. Do pull ups at the end of your climbing session- 3 sets of the max number you can do :)

Have fun!

Sunday May 16th

Training on the slope today at 5pm

warm up run (1.5 miles) with 4 flights of stairs - up 2 down 1

3 AMRAP intervals with 4 - 5 exercises each
one interval is going to be different crawls

14 or so obstacles including 1 miles run in the middle

18 one minute stations with 15 seconds of rest in between.

Details may come later!

Saturday May 15th - Cardio day!

Today's a cardio day!!

Sample workout

Spin class (45 minutes to 60 minutes on the bike) Endurance ride !

Track meet:
Run:
800m warm up
Then run:
800m
1600m
3200m

Don't forget to stretch !!!!

If you don't want to do a track workout you can trail run 4 miles and do a bike ride (about 20 miles)

Just try to get in between 1-2 hours of cardio in that pushes you but stay in the aerobic zone the wholes time!

Swim Details thanks to Abby!

WARM UP:
100 swim
50 Kick
100 swim
50 kick

WORKOUT: ON THE INTERVALS!!

200 swim - 6:00 ez
50 swim - 1:30 ez
200 swim - 5:30 speed it up a little
50swim - 1 speed it up a little

2x100 swim - 2:30
2x200 - 6:00
8x25 - 60 seconds - EVENS
- 45 seconds - ODDS

COOL DOWN:
100 swim

Friday May 14th

Today's one of my least favorite types of cardio .... you guessed it - Swimming!

Swim for one hour (exact workout to be determined)

Also - Strength conditioning

4 minute intervals: 20 seconds on; 10 seconds rest repeating until 4 minutes is up!
-Choose one exercise per major muscle group
1.Biceps
2.Triceps
3.Chest
4.Back
5.Shoulders

Abs and Core:
1. 1-minute plank
2. 10 push ups
3. 1-minute side plank
4. 5 pull ups
5. side crunches (30 per side)
6. 1-minute Cobra
7. Sit-ups of your choice (30)

STRETCH !!!!! Hold each stretch for at least 30 seconds

Thursday May 13th 2010

Rest Day :)

Try to resist your desire to workout and enjoy the day! Feel free to take a walk but don't do anything that will prevent your muscles from recovering completely! They need to be ready for tomorrow's workout!