Wednesday, February 25, 2015

Class:
Cardio and Core
Warmup:
Stretch it out!
Workout Name:
Wednesday
Description:
Cardio city: bike 2 minute ladder, 45 min.

Toes to bar 2 sets of 10
Sit ups- 100
Ab roll ups -50
Ab roller- 50
Obliques: 45lb side crunches

Cooldown:
Stretch lots!
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Tuesday, February 24, 2015

Class:
All
Warmup:
Jog 2 miles; High incline 15 minutes.
Workout Name:
Legs
Description:
Legs
50 air squats-warm up
Front squats, moderately heavy. 3 sets of 15
Calf raises: (machine) 3 sets of 20; light weight.
Straight leg deadlift: 4 sets of 20-25 light weight
Front loaded weighted step ups, Kettlebell (35lbs, 20in step)
Sumo squats : 3 sets of 20

Cooldown:
10 min stairs; every other step on slow pace
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Monday, February 23, 2015

Class:
Katie/Cindy
Warmup:
#1 30 minutes Stairs - Steady Pace
#2 Complete 4 Rounds of the Following:
-15 BOX JUMPS (20in Box)
-15 1/2 Turk-ish Get Ups each Side (10lb Weight)

Workout Name:
Shoulders and Triceps
Description:
SHOULDERS
3 SETS of the Following: Ascending/ increase weight each set. Each set for 12-15 Reps. Finish each exercise with a light weight 4th set until failure.

1) Shoulder Press (DELTS)
2) Bent Over DB Lateral Raises
3) Face Pulls (REAR DELTS)
4) UpRight Rows (Bar)
5) Behind the Neck Press (Bar- Do not go all the
way to your neck, Stop 1/2way)DB

Triceps
1) Standing Cable Pushdown - Straight Bar
2) Seated Overhead Dumbbell Extension
3) Standing Cable (Weight or Weighted); Modify with
triceps push ups when machine in use.
Cooldown:
Walk/JOG ONE MILE - Steady Pace
Comments:
GET to WORK! :) DO NOT DO ANY OTHER CLASSES WITH THIS. We ARE TRAINING SERIOUS. GOOGLE the exercises for demos, if you have questions let me know.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

February 2015