Monday 8/6/2012

warm-up: 5 min abs

Wall-to-wall sprint (60m sprint)
Wall windshield wipers (10 each)
Vertical wall walks (15m)
Wall ball throw (medicine ball throw w/partner- 15x)
Wall 21's (curls- 7x7x7)
Single leg squats 10x eac
Lateral wall walks 5x

Trainer:Cory

8/1- Wednesday

Warm-up:
OH Press hold, as you drop the weight do jumping jacks, when everyone has dropped their weight- 2.5 minutes of abs. Repeat for 10min

Baseball!- split into two teams. Keep score!

1st Base- Push-ups- 10x incline, 10x decline, 10x normal, Reach unders- 10x each side
2nd Base- Sled push 60m, Upright Row 20x
3rd Base- Tire flip- 20x, OH Press 20x
Home Plate- 300 jump rope or run 1/2 mile

Trainer: Regan

Monday, July 30th

warm-up:
full court inchworm

100 burpees
100 pull-ups
100 box jumps
100 medicine ball squat throws
100 russian twist
100 squats
100 side kicks
100 split lunges
100 curls
100 squat jumps
300 crunches
3 ladder runs

trainer: regan

7/6/2012 Friday

warm-up:
50 jump rope
60m run
30x abs
repeat 4x

Station #1
Sumo Squat Rows 15x
Weighted Dips 15x
Hammer Curls 10x
Vertical Wall Walk 10x (push-up position w/feet on wall.walk feet up wall into handstand)
Chin-ups 10x
Burpees 10x

Station #2
Squat OH Press 15x
OH tri extensions 15x
Cross-body curls 10x
Lateral wall walk 15m (push-up position w/feet on wall. move laterally with hands on floor)
Neutral Grip pull-ups 10x
Burpees 10x

Repeat stations 2x

Trainer: Corey

7/2/2012 Monday

10-min abs

300m run
lunges on the line (keep feet on basketball outofbounds line)
Run jungle gym bars
10 turkish getups each arm
200 jump rope
one-legged, one-armed OH press

If you fall on OH press or lunges, you have to do 10 push-ups

Trainer: Regan

6/27/2012 wednesday

warm-up:
high knees 400m

1. squats
2. mtn climbers
3. kettle bell swing
4. jumping jacks
5. bent over row
6. push-ups
7. plank
8. wall sit
9. dips
10. OH press
11. lunges
12. ladders
13. decline push-ups
14. tricep ext
15. burpess

45 sec/15 sec rotate

3x

trainer: sarah

6/25/2012 Monday

Warm-up:
1/3mile jog

25 squats
25 crunches
25 dips
25 double burpees (2 push-ups)
30 crunches
2 min step ups
1/3 mile run

repeat 4x in1 hour

trainer: Blake

6/22/2012 Friday

Warm-up: 1/3 mile jog

Station #1:
50 Straddle, Hop up and down (step)
50 Plank jacks with feet on step (step)
50 snowboarders (180 spin on step)
50 sit-ups
Inchworm- 60m


Station #2:
25 eac Single Arm Clean and Press (Kettlebell)
50 Kettlebell swings
30 OH tricep wth lunge
50 Double Crunches
Lateral Plank walk 60m


Station #3:
50 up downs
50 mtn climbers
30 pushups w/side plank
50 bicycles
Standing long jump- 60m


Station #4:
50 Squat toss w/medicine ball
50 Russian Twist w/medicine ball
50 Wall sit w/medicine ball squeeze
25 medicine ball push-ups (alternate each arm)
Bear Crawl 60m

Trainer: Lisa

6/20/2012 Wednesday

Warm-up:jog 1/3 mile

Fabulous 50

50 squats
50 pushups
50 curls/chinups
50 toe touches each
50 lunges each
50 burpees
50 dips
50 situps

run 1 mile

10min abs

Trainer: Tatiana

6/18/2012 Monday

10-minute warm-up:

25 Crunches
jog 30m
Repeat

1. Clean and Press
2. Weighted Toe Touches
3. Windshield wipers
4. Bear Crawl
5. Squat and Throw medicine ball
6. Farmers Walk
7. Jungle Jim Bars
8. Curl Plate Hold
9. Jump Rope
10. Pushup Position on Exercise Ball
11. Rest

2 min each station. Repeat Twice.

Trainer: Regan

6/15/2012 Friday

Warm-up: 1/3 mile jog

Circuit #1:
10x Knees to bar (hanging from pull-up bars)
15x Burpees
10x Weighted Pushups w/tri kickback
40x Weighted locomotive (bent over rows)
10x Pull-ups
30m Broad jump

Circuit #2:
30x Crunches
7x Burpee Thrusters (Burpees with weights)
20x Wide fly pushups
10x Chin-ups
20 plyoball back extensions
30m Full-court weighted lunges

Repeat for hour

Trainer: Cory

6/13/2012 Wed

Station #1: 10x Pike Crunches 20x Plank Jacks 20x each side oblique crunches 20x Plank Jump 20 each leg crossover abs run 200m Station #2: 30x 180 degree jumps 30x Fast feet 30x Standing Mountain Climber 30x Squat Jump 30x Cross Country run 200m Station #3: 30x OH tricep extensions 20x Pike Push-ups 20x Crow Push-ups 20x Upright rows 20x Bicep Curls run 200m Repeat for 60 minutes Trainer: April Layne

6/11/2012 Monday

Run 2 miles 100 pull-ups 200 push-ups 300 sit-ups Tainer: Wayne

6/8/2012 Friday

Warm-up:
10 min abs
jog 1/3 mile

Staion 1

Half court lunges with a lateral raise

“  “ bear crawl

“ “ lunge with a bicep curl

“ “ lung with a twist holding weights

Run 1/3 mile

Repeat 2 X

Station 2

30 half jacks with a lateral raise (weights)

20 dive bomber pushups

20 skaters (each leg)

30 sumo squats with weights

Run 1/5 mile

Repeat 2X

Station 3

Hop 5 flights of stairs

2 flights of stairs with a lung curl

Run 4 flights of stairs

Farmers walk 1 lap upstairs

Run 1/5 mile

Repeat 2X

6/6/2012 Wednesday

Warm-up: jog 1/3 mile

25 ab reps
30m lunges
10 chin-ups
20 knee strikes each
25 ab reps
jump rope 100
10 push-ups
10 Shrugs
1/4 mile run

repeat for 50minutes

Trainer:Travis

6/4/2012 Monday

Warm-up:1/3 milejog

10min abs- 1 min situp, partner 1 min situp


Deck of Cards-
Hearts- Dive bomber pushups
Spades- Curls
Diamonds- Reach unders
Clubs- Dips 3x
Jack- Bear crawl 60m
Queen- Jungle Jim
King- 5 pullups
Ace-50 mtn climbers
Joker- 20 burpees

Trainer:Regan

5/25 workout

Warm-up: 1/3 mile 1 min each: Knees to chest on pull up bar Plank Crunches Side raise with weight Sprint 1/3 mile 1 min each: Box jumps Lunges Wall sit Squats Sprint 1/3 mile 1 min each: Curls Lateral raise Row OH press Sprint 1/3 mile Go for 1 hour Trainer: Keith

M-5/21-Workout

10 min abs 5 mins burpees 10 min abs 5 min burpees 10 min abs 5 min burpees 10 abs You have to beat your burpee reps each round or you have to do a fourth round of burpees. Trainer: Regan

5/16/2012 Wednesday

warm-up: 1/3 mile jog

Decline push-ups
abs 25x
100 jump rope
abs 25x
pull-ups
squat jumps
abs 25x
dumbbell curls
dips
abs 25x
30m weighted lunges

10,9,8,7,6,etc.....for the reps above

Trainer: Travis

5/14 Monday

Warm-up: 1/3 mile jog 12 down Lawn mower rows Arm pit rows Dive bomber push-ups Weighted squats Alternting lateral raise Weighted step-ups Pull-ups Shrugs Bear crawl 30m 25 reps of an ab exercise Do 12 reps of each, the bear crawl abs, 11 reps of each, bear crawl abs, etc... Trainer: Cory

5/11/2012 Friday

Warm-up: 10 min abs 200x jump rope Heavy pants up flight of stairs 100m standing long jump 100m jog, 100m run, 100m sprint Heavy pants down flight of stairs Inchworm burpee thrusters with weight- 15m Run the pull-up bars Complete as many times as possible Trainer: Regan

5/9/2012 wednesday

10-min ab warmup Pyramid of 60: 1.) 60 sec wall sit 2.) mtn climber, ski plank 3.) pistols, squats, hip raise 4.) pushups, grasshopper, jump squat, burpee thrusters 5.) bicep curl, shoulder press, tricep extensions 6.) pull up, dead leg situp 7.) 1/3 mile run Do #1 then #2 Do #1 then #2 then #3 Do #1 then #2 then #3 then #4 etc.... For each #, do 60 reps total. For example on #2, you could do 10 ski plank and 50 mtn climber Trainer: Wayne

5/7/2012 Monday

Warm-up: 25 crunches 1 min plank 10 min repeat Workout: 15 burpee thrusters- 30lb male, 20lb female 15 box jumps 15 pull-up hang- knees to bar 15 push-up to dip swings Hop flight of stairs Run1/3 mile Trainer: Keith

5/2/2012 Wednesday

Warm-up:

one person in plank,other person 25 sit-ups

10min

6 laps (700m)

10 pull-ups

20 Burpees

100 jumprope

full court bear crawl (30m)

full court weighted lunges (30m)

10 chin-ups

repeat 3-5x

trainer: 

regan

4/30/2012 Monday

Warm-up: Run 3 ladders Partner up Burpee thrusters w/weight 12x- jump rope Medicine ball push-ups 10 ea- Farmers walk Chin-ups 10x- jumping jacks 20x Squat jumps- Shrug walk 30 sit-ups 30 leg throws 3 Partner Indian runs. 120m. One person sprints and other person walks. When caught, switch. Above, one person does the rep exercise and then switch. Do 3 sets in one hour. Trainer: Cory

4/25/2012 Wednesday

Warm-up:
25 situps
30m ladder
repeat for 10 min

20x Jack Push-up
20x Grasshopper
20x Squat Jump
Run the Monkey bars

run 1/3 mile

20x Decline Push-ups
40x Mountain Climbers
20x Box Jumps
AMRAP Pull-ups

run 1/3 mile

10x Burpees
15x Jumping Pull-ups
20 eac skaters
25x Dips

run 1/3

Repeat for 1 hour

Trainer: Wayne

4/23/2012 Monday

Warm-up:
25 crunches
30m jog
25 crunches
30m jog
repeat for 10 min

Partner up. One person does cardio the other does the exercises. When the cardio person is done, switch.

Cardio:
1/3 mile run
150 jump rope
25 burpees

Exercises:
Bench press on a ball- 20x
Push-up zone- 4 reps incline, 4 reps decline for 36 push-ups total
Weighted lunges- 60m
Lateral front raises 10x
Lateral side raises 10x


Trainer: Regan

4/20/2012 Friday

Abs (10min):
100 sit-ups
1-minute plank
100 Crunches
1-minute plank

25min:
Ace- Run the Ladder (Jungle Gym)
King- Pull-ups to fail or jumping pull-ups to fail
Queen- 7 Turkish Get-ups each
Jack- Farmers Walk 100m
Diamond- Diamond Pushups
Hearts- Tricep Side rise
Spades- Tricep Extensions OH
Clubs- up-downs x5
Joker- 100 situps


25min:
Ace- 150 jump rope + 15 burpees
King- Bear Crawl 60m
Queen- 15 grasshoppers
Jack- Sprint 400m
Diamond- x6= meters to skip
Hearts- x6= meters to short stride run
Spades- x6= meters to long stride run
Clubs- x6= meters to side shuffle
Joker- 25 burpees

Trainer: Regan

4/18/2012 Wednesday

10 min abs

Station #1
100m squat walk
100m broad jump
100m lunges
100m side lunges
100m band resistance walk
mountain climbers for 30sec

Station #2
30 grasshoppers
20 burpees
10 squats
5 push-ups
50x jump rope

Station #3
20x each exercise
OH press
Kettlebell swing
bicep curls
upright rows
Push-up rows

15min each station

Trainer: Sarah
2 30m wind sprints

4/16/2012 Monday

Repeat each station 3x

Station 1:
15x box jumps
15ea pistol squats
15ea step ups
20x decline push-ups

Station 2:
50x hip extensions
25x dips
15ea single-leg squats
20ea quick feet(toes to bleachers)

Station 3:
15 curls
15ea Single leg dead lift
20 cross over push-ups
30x side-to-side jump

Station 4:
15x lateral raises
15ea skaters
15x halo
12x X-jump

5min abs

Trainer: Lisa

4/13/2012 Friday

10 min abs

A. 5 min cardio: Burpees, Jump Rope, or Running

B. 1 minute each:

1. Single Arm Clean and Press
2. Floor Wipers
3. Hold Chin-up
4. Plank
5. Lunges
6. Plate Hold Curl
7. Hanging Pull-up Hold
8. T Pushups
9. Box Jumps
10. OH Plate Hold
11. Jumping Pull-ups
12. Bear Crawl

A, B, A, B, A

Trainer: Regan

4/11/2012 Wednesday

Warm-up
1/3 mile jog
45 seconds each below, repeat 2x

Crunches w/arms extended
Plank
Russian Twist
Side scissors left
Side scissors right
Leg lifts

Station #1
Squat kick- 20x each leg
180 20x
Mountain Climbers 40x
High Knees 40x

run 1/3 mile

Station #2
Tricep OH extensions 10x
10 Pull-ups
10 Upright Row
15 Grasshopper

run 1/3 mile

Station #3
Push 45lb weight on towel 60m (Sled push simulated)
shuffle run (10m) 20x
Ladder Climb 40x
Crab Kick 40x

run 1/3 mile

Go for 1 hour.

Trainer: Travis

4/9/2012 Monday

Warm-up

Jog 1/3 mile

50 Crunches

50 Russian Twist

50 Sit-ups

Medicine Ball Push-ups 20/15/10/5

Decline Push-ups 20/15/10/5

Alternating Wide Push-ups 20/15/10/5

Military Push-ups 20/15/10/5

Dive Bombers 20/15/10/5

20m Lunges

20m Broad Jump

50 Jump Rope

15 Dips

15 Box Jumps

10 Curls

10 Shrugs

Do the push-up exercise, 20m lunge, the other exercise, 20m broad jump, and then back to push-ups. Example:

20 Medicine Ball push-ups

20m lunge

50 jump rope

20m broad jump

20 decline push-ups

20m lunge

etc.....

Trainer: Cory

4/6/2012 Friday Workout

Warm-up

1/2 Mile Indian Run

10

9

8

7

6

5

4

3

2

1

Push-ups, Squats, Dips, Skater Lunges, Burpees, Split Lunges

Sprint 30m in between each set

Example:

10 push-ups

sprint 30m

10 squats

sprint 30m

10 dips

sprint 30 m

10 skater lunges

sprint 30m

10 burpees

sprint 30m

10 split lunges

30 second break

Abs (10min)

Trainer: Blake

4/4/2012 Wednesday

Abs

Plank

Hip Raises

Toe Touches

Rt Crunch

Lft Crunch

1 min each, repeat 2x

Split into two teams. Repeat below AMRAP in 40 minutes. Keep tally by team. Losing team does 25 burpees.

1/3 Mile run

20 Push-ups

20 Box Jumps

200 Jump Ropes

100m Farmers Walk 45lb-male, 25lb- female (weight over head)

25 Double Crunch

20 Froggie Step each leg

Trainer: Regan

4/2/2012 Monday 5:30am-6:30am

Warm-up:
jog 100m
25 situps
5x

Station 1
X-Work (quick steps, 4 squares- LF, RF, LR, RR, repeat)
Fast Feet- 3 count per square, rotate
Side lunge hop reach- pick up and then put away on otherside
Pedal lunge- 10 quick steps and split lunge both legs

Station 2
Bear Crawl
Mtn Climber
Plank with shoulder tap
Superman

Station 3- 110m lap
1st Gear- 60%
2nd Gear- 70%
3rd Gear- 80%
4th Gear- 90%

Station 4
Jack Push-up (push-ups with legs sprawled)
Slalom Plank- knees to elbows
Grasshopper
Squat Jump

Repeat 2x with 30 sec each exercise. Take 30 sec break
Repeat 2x with 30 sec each exercise. Take 1 min break then rotate to next Station.

Group Burnout:
Group of 3 people
1 person on one end of court (30m), 1 person on other end, and 1 person running in between.
Complete 200 pushups and 300 situps.

Trainer: Wayne

3/30/2012 Friday 5:30am-6:30am

Abs (30sec each):
Crunches
Double Crunch
Flutters
V Hold
Situps
Hip Raises


Roll the Dice:

25minutes
1- 10x Pushups
2- 10x Burpees
3- 15x Side Plank updowns each side
4- 15x Split Lunges each side
5- 15x Squats
6- 15x Mtn Climbers each leg

25 minutes
1- 10x Tuck Jumps
2- 10x each leg One-Legged Pistol Squats
3- Bear Crawl 30m
4- 10x Pedal Lunge (10 quick steps and then split lunge each leg)
5- 15x Plank Updowns
6- 15x Skaters each leg

Trainer: Tatiana

3/28/2012 Wednesday 5:30am-6:30am

Abs (30 sec each):
-Exercise ball hold w/feet- side-to-side
-Plank on ball- circles
-Plank one arm and one leg out- left side then right
-side plank- updown- both sides
-bicycle
-russian twist
-crunches

Dirty Dozen:
Burpees
Bicep Curls
Push-ups
Lung with twist
OH Press
Upright Rows
Box Jumps
Pull-ups
Squats
Turkish Get-ups

Do 12, 11, 10, etc....

Total workout takes about 1hr20min- to cut out 20 minutes, just do dirty dozen down to 7.

Trainer: Sarah

3/26/2012 5:30am-6:30am

warm-up:
250m jog

1 min each:
Jump Rope
Dips
Step-ups
Weighted side-dips (obliques)
Plank position with feet on ball. Pull knees to chest.
2x

2-min break

1 min each:
Jumping Jacks
Box Jumps
Step-ups w/high knees
Weighted toe touches
Reverse situp on ball
2x

2-min break

Sprint 30m
5 squats, 5 push-ups

Sprint 30m
6 squats, 6 push-ups

Sprint 30m
7 squats, 7 push-ups

Sprint 30m
8 squats, 8 push-ups

Sprint 30m
9 squats, 9 push-ups

Sprint 30m
10 squats, 10 push-ups

1 min wall sit

Abs (30 sec each):
Russian Twist
Crunches
Deadwood
Plank
Crunches leftside
Crunches rightside
Plank left
Plank right
Flutters
Partner leg throw
Partner sit-ups

Trainer: Courtney

3/23/2012 Friday 5:30am-6:30am

Push-ups- 2min
Jump Rope- 2min
30 sec break

Sumo Squats- 2 min
Mountain Climbers- 2min
30 sec break

Push-ups using bench- 2min
Jumping Jacks- 2min
30 sec break

Lunges- 2 min
Ladders- 2min
30 sec break

Tricep Push-up- 2min
High Knees- 2min
30 sec break

Side Lunges- 2min
Box Jumps- 2min
30 sec break

10 Burpees
run 110m
9 Burpees
run 110m

8 Burpees
run 110m
7 Burpees
run 110m
6 Burpees
run 110m
5 Burpees

run 110m
4 Burpees
run 110m


3 Burpees
run 110m
2 Burpees
run 110m

1 Burpees

run 110m
Sprint 110m
Repeat x6

Abs:
Partner- pass 45lb weight back-to-back- 1min
Toe Touches- 1min
Double Crunch- 1min
Crunches- 1min
Crunches on exercise ball- 1min

Trainer: Sarah

3/21/2012 Wednesday 5:30am-6:30am

Warm-up
300m jog

10- Curls
20- Dips
30- Push-ups
40- Sit-ups
50- Squats
50- Lunges
40- Hip extensions
30- Hip raises
20- Upright rows
10- OH Press

Cycle through the above for 45 minutes. You can do 5 cycles if you push!!!

Burnout
Wall Sit- 1min
Push-up hold (1inch from ground)- 30sec
V Hold- 30 sec

Wall Sit- 1min
Push-up hold (1inch from ground)- 20sec
V Hold- 20 sec

Wall Sit- 1min
Push-up hold (1inch from ground)- 10sec
V Hold- 10 sec

Trainer: Lisa

3/19/2012 Monday 5:30am-6:30am

Warm-up
jog 100m
25X Crunches
Repeat 10min

1
Jump Rope to fail
Run 200m

2
Reach Unders 10each
Run 200m

3
Farmers Walk 60m
Run 200m

4
Turkish getups 10each
Run 200m

5
Superman extensions 25x
Run 200m

6
Bear Squat 20x
Run 200m

7
Moving Plank 25x
Run 200m

8
Quad Squat 20x
Run 200m

9
Deck Squats 15x
Run 200m

10
Walk Sit to fail
Run 200m

Do each station until the song switches

Trainer: Regan

3/16/2012 Friday 5:30am-6:30am workout

Warm-up
jog 400m

For stations below, 45 seconds for each exercise, 15 sec break in between exercises. 2min break in between each station. Cycle through for 1 hour.

Station #1
side-to-side jump
box jump
4 square jump
squat jump
one-leg side-to-side jump

Station #2 (this station continuous for 5 minutes)
Run 220m
Run 2 flights of stairs
Run 110m leaping with each stride and reaching high (aka Mario)

Station #3
push-ups
crunches
dips
leg lifts
ladders

Station #4
right knee strikes
left knee strikes
lunges
side lunge
shadow box

Trainer: Travis Williams

3/14/2012 Wednesday 5:30am-6:30am

Warm-up
3 rounds of:
220m
15 air squats
10 Russian Twist
5 Inchworms

2-man teams
330m run
4-min push-ups
330m run
4-min box jumps
330m run
4-min sit-ups
330m run
4-min alt. pistols
330m run
4-min burpees

for above- AMRAP and then partner switches.

Burnout workout
Men- 45lb plate or dumbbell
Women- 25lb plate or dumbbell

3 rounds of:
10x curls
10x front raises
10x OH Press
10x Tri ext
10x front rows
10x bent over rows
10x shoulder shrug
10x front squat
1min rest

Trainer: Beau

3/12/2012 Monday 5:30am-6:30am

Warm-up: jog 400m

Abs:
Partners- weighted situps
Partners- Leg Throws
Russian Twist
Deadwood
Crunches
30 Seconds Each X 2

Station #1:
Upright Rows X 10
OH Press X 10
Tri Kickbacks X 10ea
Cross-body Hammer Curls x 10ea
Chin-ups x 10
Crab Walk 30m
Jump Rope 50x
Repeat 5x

Station #2:
Shrugs x10
Alt Lateral Raise x10
Bench Dips x20
Zottman Curl x10ea
Farmers Walk 80m
Bear Crawl 30m
Jump Rope 50x
Repeat 5x

Trainer: Corey

3/9/2012 Friday 5:30am-6:30am

10 min abs- 30 sec each rotate through twice:

-crunches

-hip raises

-flutters

-deadwood

-v hold

-situps

-fold ups

-double crunch

-Toe Touches

-Russian Twist

Split into two teams and do the following:

5 min- Burpees

4 min- Rest

5 min - Box Jumps

4 min - Rest

5 min - Bear Crawl (20m is one)

4 min - Rest

5 min - Push-up position hold

For each exercise above count how many your team does. The team wins that exercise. Then, determine the winning team. Tie breaker is decided by which team can do the most burpees in one minute.

Winning Team- Run a mile

Losing Team- Run 1.25 miles

Trainer: Regan

3/7/2012 Wednesday 5:30am-6:30am

Station #1:
Plank Bicep Curl x10
run 30m
Plank Tricep Kickback x10
run 30m
Plank lateral side raise x10
run 30m
Plank shoulder touch x30
run 30m
Plank alt leg lifts x20
run 30m
Repeat 3 times

Station #2:
Medicine Ball Twist back-to-back w/partner x50
run 3 flights stairs
Shoulder Press x15
run 2 flights of stairs
Kettlebell Swing x15
run 3 flights stairs
OH tricep extensions x15
run 2 flights stairs
Upright Rows
run 3 flights stairs
Repeat Twice

Station #3:
10 pushups
110m run
10 tricep dips
110m run
25 jumping jacks
110m run
10 burpees
110m run
Repeat 3 times

30m Sprint 10x

Trainer: Sarah

2/29/2012 Wednesday 5:30am-6:30am Workout

5 minute warm-up:
Leg Swings, Toe Touches, and Leaping 110m

25 Minute Circuit- do 45/30/15 reps at each station and then move to next station. Continuous for 25 minutes.

Station #1:
Squats
Crunches
Prone leg raises

Station #2:
Squat Jumps
Toe Touches
Lunges

Station #3:
180 Squat jumps
Bicycle abs
Split Lunges

Rest- 2 minutes

Burpee Leaps- 5 minutes

Rest 2 minutes

Lunge Ladders- 10 minutes
-run to the line and lunge back

Sprint and Crunch- 5 minutes
-sprint 30m and then do 10 crunches. Repeat.

Trainer: Regan

2/27/2012 Monday 5:30-6:30am Workout

Split into two teams.

Do a workout one of the workouts at each "base" and then complete the "home base" workout. Tally the score for each team as team members "score". Continue for 45 minutes.

1st Base:
20 Spiderman pushups
20 Dive bomber pushups
20 regular pushups
20 diamond pushups

2nd Base:
30 Plank Rows (15 each)
30 Plank updowns
30 plank lateral raises (15 each arm)
30 mtn climbers

3rd Base:
20 Tricep Dips
20 Elevated Hip Thrusts
20 Sumo Squats with OH Press
20 Decline Pushups

Home base:
Sprint 100m
10 Burpees

Abs:
30 secs of an ab workout. Participants pick each exercise. Do 14 exercises for a total of 7 min.

Trainer: Michelle

Friday 2/24/2012 5:30-6:30am workout

Station #1:
Double Barrel Slide
Crunch
Double Barrel Jumps
Double Crunch
Plank Knees to Elbows

Station #2:
Box Jumps
High Knees
Wall Sits
Midget Squats
Jump Rope

Station #3:
Bear Crawl
Dips
Spread Eagle
Curls
OH Press

Do each workout for 1 min. 2 min break in between stations. Rotate through each station twice.

Run 10 min.

Trainer: Keith

2/22/2012 Wednesday 5:30-6:30am Workout

Abs (1 min each X2):
-Double Crunch
-Russian Twist
-Leg Raise Hold
-Side Crunch- right
-Side Crunch- left

Station #1:
Dumbbell Clean Press
Split Jump
Kettlebell Swing

Full Court Ladders

Rest

Station #2:
Burpees
Dumbbell Lunge Rotation
Bent-over rows

Jump Rope

Rest

Station #3:
Mountain Climbers
Goblet Squat
T-Pushups

Jog 110m, Sprint 110m

Rest

On the 3 workouts, 1 min each. Rotate through 3 times
On Cardio, 2 minutes
On Rest, 2 minutes

Trainer: Corey

2/20/2012 Monday 5:30am-6:30am Workout

Station #1
60m lunges with lateral side raises (weights)
60m Bear Crawl
60m Lateral lunge with curl (weight)
60m Crab Walk
60m Lunge with twist (weight)
Repeat 2X
Run 1/3 mile

Station #2
30 half jacks with lateral side raises (weight)
20 dive bomber pushups
20 skaters
25 XJumps (think cheerleading)
Repeat 2X
Run 1/3 mile

Station #3
Hop 5 flights of stairs
2 flights of stairs with curls
Run 4 flights of stairs
Farmers Walk 110m (weight over head)
Run 110m backwards
Repeat 2X
Run 1/3 mile

2.5 minutes of abs (30 sec):
-crunches
-leg lower
-Deadwood
-Russian Twist
-Plank

Trainer: Sarah

2/17/2012 Workout 5:30am-6:30am

Warm-up:
Run 110m in between each:
25X

• Crunches
• Toe Touches
• Left Side
• Right Side Crunch
• Double Crunch
• Sit-ups
• Leg Lifts

Station #1:

• 70 Jump Ropes
• 7 Burpees
• 7 40m sprints

4 minutes each set. Repeat 6X

Station #2:

1. Curls
2. OH Press
3. Upright Rows
4. Lateral Raises- side
5. Wall Sit
6. Rest
7. Bench Rows
8. Push-ups
9. One Arm Raise
10. Box Jump
11. Lateral Raise- Front
12. Push-up position Hold

2 min each set.

Trainer: Regan

2/13/2012 Monday 5:30am-6:30am Workout

Station #1:

Push-ups

Double Barrel

Push Pull rows in push-up position

Push-ups spread legs

Dips

Push-up windmill (arm raised)

Bear Crawl (1 min)

Station #2:

Box Jumps

Split Lunges

Pistols

Wall Sits

Jumping Jacks

Sumos

Step-ups

Knees to Hands jumping

Station #3:

Crunches

Oblique Left 

Oblique Right

Deadwood

Plank

Plank Left

Plank Right

Superman

Run 1/3 mile fast.

Repeat 3X in 60 minutes.

One person runs the stop watch and you switch after 30 seconds for each exercise. 1 min break in between stations.

Trainer: Keith

2/10/2012 Friday 5:30am-6:30am Workout

10-9-8-7-6-5-4-3-2-1

Burpees/Situps
Sprint 220m

Squat Jumps/ Bench Dips
Jog 1/3 mile

Pushups/Russian Twist with weight
Sprint 220m

Box Jumps/Skull crushers
jog 1/3 mile

Trainer: Blake

2/8/2012 Wednesday 5:30am-6:30am Workout

Warm-up:
Run lap
20 crunches
Repeat for 5 min

Abs:
Reach under right side- 30 sec
Plank- 1 min
Toe Touches- 30 sec
Flutters- 30 sec
Russian Twist- 1 min
Reach under left side- 30 sec
Bicycle- 1 min

1 mile run
150 pushups
300 squats
50 pullups
100 curls
100 burpees
50 box jumps

Complete in 1 hour

Trainer: Regan

2/6/2012 Monday 5:30am-6:30am

Station #1
25 Jumping Jacks
30 Russian Twist
20 Squats
25 Calf Raises
20 Push-ups

Run 400m

Station #2
50 Jump Rope
20 Lunges
20 Tricep Dips
30 Bicycle (abs)
10 Burpees

Run 400m

Station #3
30 High Knees
20 Side Lunges
25 Situps
20 Tricep dips
30 sec wall sit

Run 400m

Station #4
30 Butt Kicks
20 Elevated Pushups
30 Crunches
15 Sumo Squats
10 Grasshoppers

Run 400m

Station #5
110m Squat Walk
110m Farmers Walk (weight above head)
30 side-to-side (abs)
20 toe touches
10 Turkish getups

Run 400 m

Repeat for 60min

Trainer: Sarah

2/1/2012 Wednesday Workout 5:30am-6:30am

Run a mile. Continue to run until everyone has done a mile.

- 10x Bleachers (pushups and swing into dips)
- 10 Box Jumps
- 15x crunch with hip raise
- Bear Crawl 30m
- Pistols 10 each leg
- Abs- 25 reps
- "Spider Man" 15m- pushup position and move laterally
- 30 calf raises
- Plank knees- 10 each side

Repeat!!

Trainer: Keith

1/30/2012 Monday 5:30-6:30am Workout

Hearts- Pushups
Diamonds- 5X squats
Spades- OH Press
Clover- Curls
Jack- 30x Russian Twist
Queen- 10 reach unders each
King- 50 Crunches

Run
Jump Rope
Burpees

Split into 2 groups
5 min on cards, 5 min on cardio
Repeat for 60 min
(Treat Ace as 10)

Trainer: Regan

Friday 1/27/2012 5:30am-6:30am Workout

Station 1 (10min):
Jog 220m
Sprint 110m
Butt Kick 110m
Sprint 110m
High Knees 110m
Sprint 110m

Station 2 (10min)
20 Burpees
50 Left kicks
50 Right kicks
25 Skull Crushers
30 Bicep Curls and hold for 30 sec

Station 3 (10min)
25 Pushups
30 Squat kicks (squat and then kick forward)
20 Box Jumps
25 Dips
110m jog

Station 4 (10min)
10 Grasshoppers
Standing Long Jump full court
Forward arm raises- 20 and hold for 30 sec
100 Jump Rope
Lateral arm raise- 20 and hold for 30 sec

Station 5 (10min)
20 Goal Post press
Bear Crawl full court
20 Tricep Ski lift with back on bench
20 Arm rows each arm

Abs (4min):
Leg push- partner
Situps- partner
Plank
Double Crunch
Deadwood
Crunches

Trainer: Courtney Brown

Wednesday 1/25/2012 5:30am-6:30am Workout

Dirty Dozen

Burpees
High knees 100m

Lunges (each leg)
50 jump rope

Pushups
Hop flight of stairs

Sumo Squat
Jumping Jacks

Do 12 of the above and then the item after each set. Work down from 12 (i.e. 12-11-10-, etc...) For example, 12 Burpees, 100m high knees, 11 Burpees, 100m high knees, 10 Burpees, 100m high knees, etc...)

Abs (30 Sec eac)
-Crunches
-Toes Touches
-Heel Touch
-Plank
-Side Plank rt
-Side Plank lft
-repeat

Trainer: Sarah

Monday 1/23/2012 5:30am-6:30am workout

Station #1
-110m jog
-110m sprint
-110m shuffle

Station #2 (15 reps each)
-OH Press
-Curl
-Arm kickbacks
-upright rows
-Static curl
-OH extension

Station #3 (25 ea)
-Double crunch
-Bicycle
-Dead Leg
-Scissor extension
-Hip raise
-Hip rock
-Side crunch
-Russian Twist

Station #4
-Wall sit (60 sec)
-Squats (30)
-Lunges (30)
-Split lung jump (30)

Station #5- AMRAP
-Push-ups
-Wide front pull-up
-Wide push-up
-Reverse grip pull-up
-Military push-up
-Narrow grip pull-up

Split into groups no bigger than 5-6 people. 5 min per station. 30 seconds in between each.

Trainer: Wayne

Friday 1/20/2012 5:30am-6:30am Workout

110m sprint
hop 1 flight of stairs
10 pushups
repeat 15X

2 min break

30 sec wall sit
30 bench dips
30 jumping jacks

2 min break

Abs:
6 min dead bugs (Hands and feet up in air. drop an appendage for 1 min)
30 crunches

Trainer: Blake

Wednesday 1/18/2012 5:30am-6:30am Workout

Fabulous 15

15 Burpees
15 Dips
15 Reverse Sit-ups
15 Weighted Lunges (each Leg)
15 Sit-ups/core exercises
15 Box Jumps
15 Inch Worms
15 Weighted Side Dips
15 Sumo Walks (15 one way and then 15 the other way)

600m run

Repeat for 60 minutes
Trainer: Keith

Monday 1/16/2012 5:30am-6:30am Workout

1st Set

Stations:

1.) Bear Crawl- 30m

2.) Double Crunch

3.) Mtn Climbers

4.) Squat Jumps

5.) Diamond Pushups

6.) Lunge & Lift

Repeat 3X

2nd Set

Stations:

1.) Crab Walk

2.) Froggie Crunch

3.) Vertical Pushup

4.) Run Stance Squat

5.) side-to-side pushup

6.) Sumo Squat

Repeat 3X

3rd Set

Stations:

1.) Inch Worm 15m

2.) Oblique Situp

3.) Side Tricep Rise

4.) Split Jump

5.) Dive Bomber Pushup

6.) 3-Directional Lunge

Once

Instructions:

1.) Split into teams

2.) A person at each station 

3.) Do at least 10 reps at the station

4.) can't switch until tagged

5.) When finished, jog in place until all teams done

Trainer: Wayne

Friday 1/13/2012 Workout 5:30am-6:30am

Explosive Speed

Warm-up:
2 min jog
10 min abs

Partner up and switch:
150m sprint
150m jog
Repeat 4 times

15 Box jumps
20 weighted lunges
30m Standing long jump
one-legged lunges- 10 each
100 jump ropes

Repeat above for 40 minutes

10 50m wind sprints to end

Trainer: Regan

Wednesday 1/11/2012 Workout 5:30am-6:30am

2 min jog warm-up

Abs w/partner:
Sit-ups and Plank Hold (10 min total)
-One person holds plank while holding feet of other person doing situps

Partner Workout:

Cardio:
1/2 mile run
400 Jump Ropes
40 Burpees

10-Renegade Rows w/pushups
10-Curls
10-Pushup dip blaster
10- Hammer Curls
10- close pushups (hands under shoulders)
Farmers Walk (weight over head for 150m) or handstand for 90 sec
10- Reverse Curls
10- Decline pushups
10- Slow Dips
10- Wide Pushups

One person does cardio, other person does lifts. Switch after one cardio

Trainer: Regan

Monday 1/9/2012 Workout 5:30am-6:30am

Plyometrics with Wayne!

Warm up:
60 sec March in place
60 sec Jog in place
60 sec Tires and Run Lunge (alt. 15 sec)
30 Lunges
30 Deep Squats

Rd 1:
Squat Jump- 30 sec
Run Stance Squat- 30 sec
Airborne Heisman- 30 sec
Twist Combo- 30 sec three direction, 30 sec front-to-back
Repeat

Rd 2:
Squat Reach Jump- 30 sec
Run Stance Squat Reach Pickup- 30 sec
Double airborne Heisman- 30 sec
Military March- 60 sec
Repeat

Rd 3:
Jump Knee Tuck- 30 sec
Run Squat 180- 30 sec
Gap Jump- 30 sec
Jump Shot- 30 sec each side
Repeat

Rd 4:
Rock Star Hop- 15 sec each side
Leapfrog Squat front-to-back- 30 sec
Leapfrog Squat side-to-side- 30 sec
Pitch & Catch- 60 sec
Repeat

Core:
- Staggered hands/stack foot push-up (24 total, 4 each side than switch)
- Banana role (5 sec each side. 2 full rotations)
- Leaning crescent lunge (24 total, 12 each side)
- Squat run- 60 sec
- Sphinx push-up- 15
- Speed skater- 20 each leg
- Steam Engine (elbow to knee)- 50+

Trainer: Wayne

Friday 1/6/2012 Workout 5:30am-6:30am

Roll the Dice

Each Station is 10 minutes. Roll a die and do the exercise corresponding with that workout.

Station 1:
1 Bear Crawl 15m
2 Crab Walk 15m
3 Weighted Lunges 15m
4 Squat Walk 15m
5 10 box jumps
6 Sumo Squats

Station 2:
1 20 weighted squats
2 10 Pushups
3 5 Burpees
4 20 Jumping Jacks
5 30 Crunches
6 10 Tricep dips

Station 3:
1 30 Mtn Climbers
2 30 second wall sit
3 20 toe touches with weight
4 10 OH Press
5 10 Lateral side raises
6 30 second plank hold

Station 4:
1 Hop a flight of stairs
2 Run 150m
3 Skip 150m
4 Run 2 flights of stairs
5 High Knees 150m
6 150m backward run

Abs (w/partner)
30 situps
20 situps
10 situps
Partner holds legs and you alternate

Wednesday 1/4/2012 5:30am-6:30am Workout

Fabulous 15

15 Burpees
15 Dips
15 Reverse Sit-ups
15 Weighted Lunges (each Leg)
15 Sit-ups/core exercises
15 Box Jumps
15 Inch Worms
15 Weighted Side Dips
15 Sumo Walks (15 one way and then 15 the other way)
15 dumbbell punches side-to-side with leg lift
600m run

Repeat for 60 minutes
Trainer: Keith

Monday 1/2/2012 5:30am-6:30am Workout

Abs (30 sec each, rotate through twice):
Crunches
Side Crunch X2
Plank
Side Plank X2
Hip raises
Deadwood
Bicycle crunch
Flutters
Double Crunch

Run the Rack on these:
OH Press- 3 min
Upright Rows- 3 min
Curls- 3 min
OH Tricep extension- 3 min
Front lateral raises- 3 min

5min cardio: run, jump rope, or burpees

4 decline pushups, 4 incline pushups- 3 min
Handstand- 3 min
Push-up hold on fingers- 3 min
Wheel barrow walk- 3 min
10 Push-up flat and push-up hold (partner up)- 3 min

5min cardio: run, jump rope, or burpees

Workout time ~60 min
Trainer: Regan
Run the Rack: http://www.youtube.com/watch?v=2ONjmahhWbQ
Current weight: 201lbs