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