tag:blogger.com,1999:blog-81873766150971093252024-02-08T10:28:38.060-08:00South Weber BootcampGetting Fit, Having fun, and Losing WeightCoryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.comBlogger92125tag:blogger.com,1999:blog-8187376615097109325.post-44008530118225638772014-01-05T08:43:00.004-08:002014-01-05T08:43:53.680-08:00Lower Body #1 (Phase 3)
<br />
<div align="center" style="text-align: center;">
<span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">PERFORM EACH OF THE FOLLOWING AS A CIRCUIT</span>
</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Sled Push – Full Court and back</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Dead Lift – 10 (225#, 170#, 100#)</span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Burpees - 10</span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">StepUps – 20</span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Weighted Squats - 10</span></span></b></div>
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<span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Wall Sit –</span><span style="color: white;"> 1 minute</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">AFTER EACH CIRCUIT PERFORM<o:p></o:p></span></span></b></div>
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</span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">1
Lap – Skip</span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">1
Lap – Karaoke</span></span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">1
Lap – Jog<o:p></o:p></span></span></b></div>
<span style="color: white;">
</span><br />
<span style="color: white;">
</span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-size: 26pt;"><span style="font-size: small;"><span style="color: white;">REPEAT<o:p></o:p></span></span></span></b></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-83638357571910092602014-01-05T08:40:00.001-08:002014-01-05T08:40:22.543-08:00Upper Body #1 (Phase 3)
<br />
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: white;"><b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">GROUP OF 3 FOR WORKOUT</span></span></b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></span></div>
<span style="color: white;">
</span><br />
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<span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">ONE
PERSON STARTS JUMP ROPE ON OPPOSITE SIDE OF GYM<o:p></o:p></span></span></div>
<span style="color: white;">
</span><br />
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<span style="color: white;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">ONE
PERSON RESTS WHILE THE OTHER PERFORMS THE FOLLOWING:</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">FARMER
WALK TO FOUL LINE</span></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">OVERHEAD
PRESS –</span> <span style="color: white;">5</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">FARMER
WALK TO</span> <span style="color: white;">HALF</span> <span style="color: white;">COURT</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">DIPS
–</span> <span style="color: white;">10</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">DECLINE
PUSHUPS –</span> <span style="color: white;">10</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">FARMER
WALK TO FOUL</span> <span style="color: white;">LINE</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">KETTLEBELL
SWINGS</span> – <span style="color: white;">10</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">FARMER
WALK TO END</span> <span style="color: white;">COURT</span></span></b></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">JUMP
ROPE TILL NEXT PARTNER</span> <span style="color: white;">SWITCH</span></span></b></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: white;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">PERSON
IN GROUP WHO WAS COMPLETING JUMP ROPE WILL PERFORM THE ABOVE BACK TO BEGINNING
AND REST</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="color: white;">·</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">FARMER
WALK TO FOUL</span> <span style="color: white;">LINE</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">KETTLEBELL
SWINGS –</span> <span style="color: white;">10</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">FARMER
WALK TO HALF</span> <span style="color: white;">COURT</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">DIPS
–</span> <span style="color: white;">10</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">DECLINE
PUSHUPS –</span> <span style="color: white;">10</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">FARMER
WALK TO FOUL</span> <span style="color: white;">LINE</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">OVERHEAD
PRESS –</span> <span style="color: white;">5</span></span></b></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">FARMER
WALK TO END</span> <span style="color: white;">COURT</span></span></b></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">REST
TILL NEXT PARTNER</span> <span style="color: white;">SWITCH<o:p></o:p></span></span></b></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-41195665050328614652014-01-05T08:29:00.001-08:002014-01-12T07:52:51.501-08:00Abs / Cardio #1 (Phase 3)<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">GROUPS OF 4 or 6<o:p></o:p></span></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">4 ROUNDS OF THE FOLLOWING:</span></span></b><span style="font-size: 20pt; line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">Track<o:p></o:p></span></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<u><span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">GROUP
INDIAN RUN<o:p></o:p></span></span></u></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">Go until
everyone in group has sprinted 3 times</span></span><span style="font-size: 20pt; line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">GYM<o:p></o:p></span></span></b></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">Partner up
with someone in the group and complete the following circuit 2X:</span></span><span style="font-size: 20pt; line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">25 Sit-ups
(partner holds legs)</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">25 Leg
throws (partner throws legs)</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;">15 Box Jumps</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-size: 20pt; line-height: 115%;"></span><span style="font-size: 20pt; line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-55177328783881173232014-01-05T08:25:00.000-08:002014-01-05T08:25:27.866-08:00Lower Body #2 (Phase 3)
<br />
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">GROUP LINES UP ON NEAR SIDE OF GYM <o:p></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><b><u><span style="color: black;"><span style="color: white;">BROAD JUMP</span> </span></u></b></span><span style="color: black;"><span style="color: white;">TO FOUL LINE</span></span></div>
<div style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="color: white;">·</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="color: black;"><span style="color: white;">PERFORM</span>
<span style="color: white;">16</span> <span style="color: white;">BURPEES</span></span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><b><u><span style="color: black;"><span style="color: white;">BROAD</span> <span style="color: white;">JUMP</span></span></u></b><span class="apple-converted-space"><span style="color: black;"> </span></span><span style="color: black;"><span style="color: white;">TO</span> <span style="color: white;">HALF</span> <span style="color: white;">COURT</span></span></span></div>
<div style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="color: white;">·</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="color: black;"><span style="color: white;">PERFORM
16</span> <span style="color: white;">SKATERS</span></span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><b><u><span style="color: black;"><span style="color: white;">BROAD</span> <span style="color: white;">JUMP</span> </span></u></b></span><span style="color: white;"><span style="color: black;"><span style="color: white;">TO</span> <span style="color: white;">FOUL</span> <span style="color: white;">LINE</span></span></span></div>
<div style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="color: white;">·</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span><span style="color: black;"><span style="color: white;">PERFORM</span>
<span style="color: white;">16</span> <span style="color: white;">SPLIT</span><span style="color: white;">-</span><span style="color: white;">JUMPS</span></span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><b><u><span style="color: black;"><span style="color: white;">BROAD</span> <span style="color: white;">JUMP</span></span></u></b><span class="apple-converted-space"><span style="color: black;"> </span></span><span style="color: black;"><span style="color: white;">TO</span> <span style="color: white;">END</span> <span style="color: white;">COURT</span></span></span></div>
<div style="margin: 0in 0in 0pt 0.5in; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"><span style="color: white;">·</span><span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;">
</span></span></span></span><span style="color: white;"><span style="color: black;"><span style="color: white;">PERFORM</span>
<span style="color: white;">16</span> <span style="color: white;">AIR</span> <span style="color: white;">SQUATS<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><span style="color: black;"><span style="color: white;">RUN LADDER ON COURT (FOUL LINE, HALF COURT, FOUL LINE) TO
BEGINNING</span></span><span style="color: black;"><o:p><span style="font-size: small;"> </span></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><span style="color: black;"><span style="color: white;">REST – 1 MINUTE</span></span><span style="color: black;"><o:p><span style="font-size: small;"> </span></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 13.5pt;"><span style="color: white;">REPEAT ABOVE, ALTERNATING <b style="mso-bidi-font-weight: normal;"><u>LUNGES</u></b>
AND <b style="mso-bidi-font-weight: normal;"><u>BROAD JUMP</u></b>, DROPPING EVEN
REPS (16,14,12….) <span style="mso-spacerun: yes;"> </span>EVERY ROUND TILL GROUP
WORKS DOWN TO TWO.</span> <o:p></o:p></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-56594298770344751162014-01-05T08:13:00.003-08:002014-01-05T08:17:05.544-08:00Upper Body #2 (Phase 3)<br />
<div align="center" style="text-align: center;">
<span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">PERFORM EACH OF THE FOLLOWING AS A CIRCUIT</span>
</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Pull Ups – 5 (strict)</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Battle Ropes – 30 circular</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Hand Stand Hold – 30 second</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: white;">Barbell Rows – 10</span></b></div>
<div align="center" style="text-align: center;">
<strong><span style="color: white;">Crab Walk - Half Court and Back</span></strong></div>
<div align="center" style="text-align: center;">
<span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: white;">Monkey Bars</span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">AFTER EACH CIRCUIT PERFORM<o:p></o:p></span></span></b></div>
<span style="color: white;">
</span><br />
<div align="center" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">1
Lap – Jog</span></span></b></div>
<div align="center" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">50
Mountain Climbers</span></span></b></div>
<div align="center" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">1
Lap – Backward<o:p></o:p></span></span></b></div>
<span style="color: white;">
</span><br />
<div align="center" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">REPEAT<o:p></o:p></span></span></b></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-92149860444007547842014-01-05T08:08:00.001-08:002014-01-05T08:08:09.785-08:00Ab / Cardio #2 (Phase #3)
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">GROUPS OF 3</span></span></span></b></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">6 ROUNDS OF THE FOLLOWING:</span></span></span></b></div>
<span style="font-size: large;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">1 PERSON
RUNS 5 LAPS, WHILE;</span></span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">1 PERSON JUMP
ROPE, WHILE;</span></span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">1 PERSON
DOES FOLLOWING ABS:<o:p></o:p></span></span></span></div>
<span style="font-size: large;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri; font-size: large;"><em>30 - SITUPS</em></span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri; font-size: large;"><em>60 - WEIGHTED
RUSSIAN TWIST</em></span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri; font-size: large;"><em>30 - BICYCLES</em></span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri;"><em><span style="font-size: large;">30 - DOUBLE
CRUNCH</span></em></span></span><span style="font-size: large;"><span style="line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></span></div>
<span style="font-size: large;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri; font-size: large;">SWITCH FROM LAPS
TO JUMP ROPE</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri; font-size: large;">JUMP ROPE TO ABS </span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri; font-size: large;">ABS TO LAPS</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: large;">UNTIL EVERYONE IN GROUP HAS COMPLETED</span> <o:p></o:p></span></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-34694752700978105762013-10-20T15:44:00.000-07:002013-10-20T15:44:09.499-07:00Upper Body #1 (Phase 2)<span style="color: white; font-family: Calibri;">PERFORM THE FOLLOWING AS A CIRCUIT:</span><br />
<span style="color: white; font-family: Calibri;"></span><br />
<span style="color: white; font-family: Calibri;">VERTICAL WALL-WALK - 5</span><br />
<span style="color: white; font-family: Calibri;">WALL SIT - 1 MINUTE</span><br />
<span style="color: white; font-family: Calibri;">HORIZONTAL WALL-WALK - HALF COURT</span><br />
<span style="color: white; font-family: Calibri;">WALL-TO-WALL SPRINT</span><br />
<span style="color: white; font-family: Calibri;">WALL BALL SMASH - 10 or BATTLE ROPE DOUBLES - 15</span><br />
<span style="color: white; font-family: Calibri;">WALL-TO-WALL BEAR CRAWL</span><br />
<span style="color: white; font-family: Calibri;">WALL PLANKS (Knees to Elbows) - 20</span><br />
<span style="color: white; font-family: Calibri;"></span><br />
<span style="color: white; font-family: Calibri;">JOG LAP</span><br />
<span style="color: white; font-family: Calibri;">SPRINT LAP</span><br />
<span style="color: white; font-family: Calibri;">JOG LAP</span><br />
<span style="color: white; font-family: Calibri;"></span><br />
<span style="color: white; font-family: Calibri;">REST AND REPEAT</span>Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com1tag:blogger.com,1999:blog-8187376615097109325.post-48600086498805488212013-10-20T15:35:00.000-07:002013-10-20T15:35:31.567-07:00Abs / Cardio #1 (Phase 2)
<br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="color: white;">10 MINUTES – GROUP ABS<o:p></o:p></span></span></span></b></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt 0.5in; text-align: center;">
<span style="color: white;"><span style="line-height: 115%;"><span style="font-family: Calibri;">30 SECOND BLOCKS – EACH PERSON PICKS
AB EXERCISE</span></span><span style="line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="color: white;">GROUPS OF 3<o:p></o:p></span></span></span></b></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="font-family: Calibri;">15 ROUNDS OF THE FOLLOWING:</span></span></b><span style="line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="color: white;">1 PERSON
RUNS LAP, WHILE;<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="font-family: Calibri;"><span style="color: white;">1 PERSON
HOPS STAIRS, WHILE;<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: white;"><span style="line-height: 115%;"><span style="font-family: Calibri;">1 PERSON
DOES PUSHUPS</span></span><span style="line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: white;"><span style="line-height: 115%;"><span style="font-family: Calibri;">CONTINUE TO
SWITCH UNTIL EVERYONE PERSON IS GROUP HAS COMPLETED 15 LAPS</span></span><span style="line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="line-height: 115%;"><span style="font-family: Calibri;">COMPLETE THE FOLLOWING:</span></span></b><span style="line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="color: white; font-family: Calibri;">RUN 5 LAPS –
WALK 1 LAP</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="color: white; font-family: Calibri;">RUN 4 LAPS –
WALK 1 LAP</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="color: white; font-family: Calibri;">RUN 3 LAPS –
WALK 1 LAP</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"><span style="color: white; font-family: Calibri;">RUN 2 LAPS –
WALK 1 LAP</span></span></div>
<div align="center" class="MsoNormal" style="margin: 0in 0in 0pt; text-align: center;">
<span style="line-height: 115%;"></span><span style="font-size: 20pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: white;">RUN 1 LAP –
WALK 1 LAP<o:p></o:p></span></span></span></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-53259704896059274482013-10-20T15:31:00.000-07:002013-10-20T15:31:35.566-07:00Lower Body #1 (Phase 2)
<span style="color: white;">GROUP FORMS CIRCLE TO COMPLETE CIRCUIT BELOW. EACH INDIVIDUAL WILL PERFORM EACH EXERCISE FOR 1 MINUTE AND THEN ROTATE TO NEXT EXERCISE.</span><br />
<span style="color: white;"></span><br />
<span style="color: white;">ONCE CIRCUIT IS COMPLETE - REST AND REPEAT</span><br />
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white; font-family: Calibri;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"></span></span></span> </div>
<div class="MsoListParagraphCxSpFirst" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.</span></span><span style="line-height: 115%;">Burpees<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.</span></span><span style="line-height: 115%;">Weighted Squats<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.</span></span><span style="line-height: 115%;">Fast Feet (10 count then drop)<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.</span></span><span style="line-height: 115%;">Midget Jacks<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.</span></span><span style="line-height: 115%;">Battle ropes </span><span style="line-height: 115%;">(alternating, or double whips)<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.</span></span><span style="line-height: 115%;">180 Jumps<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.</span></span><span style="line-height: 115%;">Band side step<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">8.</span></span><span style="line-height: 115%;">Jump rope<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="font-family: Calibri;"><span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">9.</span></span><span style="line-height: 115%;">Lateral Jump (over step blocks)<o:p></o:p></span></span></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraphCxSpLast" style="margin: 0in 0in 0pt 0.5in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="line-height: 115%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;"><span style="font-family: Calibri;">10.</span></span></span><span style="line-height: 115%;"><span style="font-family: Calibri;">Kettlebell
Squat Swings<b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></span></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-83306501977424372192013-10-20T15:24:00.000-07:002013-10-20T15:24:50.469-07:00Upper Body #2 (Phase 2)<br />
<div align="center" style="text-align: center;">
<span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">PERFORM EACH OF THE FOLLOWING AS A CIRCUIT
STARTING WITH 12 REPS AND WORKING DOWN TO 1 REP</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black;"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Shrugs</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Chin Ups</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Overhead Press</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Curls</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Military pushup</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Alt lateral raises</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Lawnmowers</span></span></b></div>
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">Kettlebell swings<o:p></o:p></span></span></b></div>
<span style="color: white;">
</span><br />
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">AFTER EACH CIRCUIT PERFORM<o:p></o:p></span></span></b></div>
<span style="color: white;">
</span><br />
<div align="center" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">25 Jumping jacks</span></span></b></div>
<div align="center" style="margin: 0in 0in 0pt; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black;"><span style="color: white;">25
Abs (your choice)</span></span></b><span style="color: black; font-size: 26pt;"><o:p></o:p></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-67913276498803919392013-10-20T15:21:00.000-07:002014-01-05T08:02:45.346-08:00Ab / Cardio #2 (Phase 2)<br />
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">MATS ON NEAR SIDE OF GYM - BENCHES ON FAR SIDE<o:p></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: black;"><span style="color: white;">ROUND #1</span></span></u></b></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">LINE UP ON MAT SIDE OF GYM</span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: white;">SPRINT<span style="color: black;"> </span></span><span style="color: black;"><span style="color: white;">TO BENCHES</span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">PERFORM 10 DIPS ON BENCH</span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: white;">SPRINT<span style="color: black;"> </span></span><span style="color: black;"><span style="color: white;">BACK TO MATS</span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">HOLD PLANK - 30 SECONDS </span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">PERFORM 20 SIT-UPS<o:p></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><span style="color: black;"><span style="color: white;">REST - 1 MINUTE</span></span><span style="color: black;"><o:p> </o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">REPEAT ABOVE, DROPPING ONE SIT-UP EVERY ROUND TILL GROUP WORKS
DOWN TO TEN. <o:p></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<b style="mso-bidi-font-weight: normal;"><u><span style="color: black;"><span style="color: white;">ROUND #2</span></span></u></b></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">LINE UP ON MAT SIDE OF GYM</span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: white;">SPRINT<span style="color: black;"> </span></span><span style="color: black;"><span style="color: white;">TO BENCHES</span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;"><span style="color: white;">PERFORM 10 TOE TAPS ON</span> BENCH</span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: white;">SPRINT<span style="color: black;"> </span></span><span style="color: black;"><span style="color: white;">BACK TO MATS</span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">HOLD PLANK - 30 SECONDS </span></span></div>
<div style="margin: 0in 0in 0pt;">
<span style="color: black;"><span style="color: white;">PERFORM 20 HIP-RAISES<o:p></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><span style="color: black;"><span style="color: white;">REST - 1 MINUTE</span></span><span style="color: black;"><o:p> </o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: white;"><span style="color: black;"><span style="color: white;">REPEAT ABOVE, DROPPING ONE HIP-RAISE EVERY ROUND TILL GROUP WORKS
DOWN TO TEN.</span> </span><span style="color: black;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
<span style="color: white;">
</span><br />
<div style="margin: 0in 0in 0pt;">
<span style="color: black; font-size: 13.5pt;"><span style="font-size: small;"><span style="color: white;">REST PERIOD IS KEY IN ORDER TO RECUPERATE AND INCREASE EFFORT ON
SPRINTS<o:p></o:p></span></span></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-3259746826607164382013-10-20T15:14:00.002-07:002013-10-20T15:14:54.704-07:00Lower Body #2 (Phase 2)
<br />
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<b><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">PAIR UP WITH PARTNER FOR WORKOUT<o:p></o:p></span></span></b></div>
<span style="color: white;">
</span><br />
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p><span style="color: white;"> </span></o:p></span></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">ONE
PERSON IN PAIR RESTS WHILE THE OTHER PERFORMS THE FOLLOWING:</span></span></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin: 0in 0in 0pt; text-align: center;">
<span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p><span style="color: white;"> </span></o:p></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"><span style="color: white;"> </span></span></span></span></span><span style="color: white;"><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">THRUSTERS
– 5</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">WEIGHTED
WALKING-LUNGES – HALF COURT DOWN</span></span></b></div>
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;"></span></span></b> </div>
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 20pt; mso-fareast-font-family: "Times New Roman";"><span style="color: white; font-size: small;">JANITORS
– HALF COURT DOWN</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 20pt; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">CALF
RAISES – 10 EACH LEG</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">PRISON
CELL PUSHUP – 5</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">JANITORS
– HALF COURT BACK</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></b></span></div>
<span style="color: white;">
</span><br />
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><span style="color: white;">WEIGHTED
WALKING-LUNGES – HALF COURT BACK</span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span></b></span></div>
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-font-family: "Times New Roman";"><o:p><span style="color: white;"></span></o:p></span></b> </div>
<div class="MsoListParagraph" style="line-height: normal; margin: 0in 0in 0pt 0.75in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -0.25in;">
<span style="color: white;"><span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-family: "Times New Roman"; font-size-adjust: none; font-stretch: normal; font-style: normal; font-variant: normal; font-weight: normal; line-height: normal;"> </span></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: black; font-family: "Times New Roman","serif"; font-size: 20pt; mso-fareast-font-family: "Times New Roman";"><span style="font-size: small;"><span style="color: white;">THRUSTERS
- 5<o:p></o:p></span></span></span></b></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-39593396552532196242013-07-03T16:01:00.001-07:002013-07-03T16:01:31.477-07:00Ab / CardioMATS ON NEAR SIDE OF GYM - BENCHES ON FAR SIDE<div>
<br /></div>
<div>
LINE UP ON MAT SIDE OF GYM</div>
<div>
<u><b>SPRINT</b> </u>TO BENCHES</div>
<div>
PERFORM 10 TOE TAPS ON BENCH</div>
<div>
<b><u>SPRINT</u></b> BACK TO MATS</div>
<div>
HOLD PLANK - 30 SECONDS </div>
<div>
PERFORM 20 SIT-UPS</div>
<div>
REST - 1 MINUTE</div>
<div>
<br /></div>
<div>
REPEAT ABOVE, DROPPING ONE SIT-UP EVERY ROUND TILL GROUP WORKS DOWN TO ONE. PLANK WILL ONLY BE DONE ON EVEN NUMBER ROUNDS.</div>
<div>
<br /></div>
<div>
REST PERIOD IS KEY IN ORDER TO RECUPERATE AND INCREASE EFFORT ON SPRINTS</div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-29720868416494817732013-07-02T15:50:00.000-07:002013-07-02T15:50:01.359-07:00Lower Body #2<b>WARM-UP</b> - JOG 3 LAPS<br />
<br />
DIVIDE INTO EQUAL GROUPS<br />
GROUPS LINE UP BY MATS ON ONE END OF GYM<br />
EACH PERSON TO USE PLATES FOR FARMERS WALK -<br />
(MEN MUST USE AT LEAST 45LB, WOMEN AT LEAST 35LB)<br />
<br />
1ST PERSON IN GROUP FARMER WALK TO OTHER END AND PERFORM ONE OF THE FOLLOWING:<br />
<br />
<ul>
<li>BOX JUMPS - 15</li>
<li>SINGLE LEG SPLIT SQUAT - 10 EACH LEG</li>
</ul>
<div>
ONCE DONE, INDIVIDUAL FARMER WALK BACK TO GROUP</div>
<div>
<br /></div>
<div>
WHILE 1ST PERSON IS PERFORMING FARMER WALK & OTHER SIDE EXERCISE, THE REST OF GROUP WILL PERFORM ONE OF THE FOLLOWING:</div>
<div>
<ul>
<li>BURPEES</li>
<li>SPLIT JUMPS</li>
<li>GRASSHOPPERS</li>
<li>PUSHUPS</li>
<li>ABS - (DOUBLE CRUNCH, RUSSIAN TWIST)</li>
</ul>
<div>
CONTINUE UNTIL ENTIRE GROUP HAS PERFORMED FARMER WALK & OTHER SIDE EXERCISE</div>
</div>
<div>
<br /></div>
<div>
REST 1 MINUTE & REPEAT</div>
<div>
<br /></div>
<div>
<br /></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-19263771724239249862013-07-02T15:32:00.001-07:002013-07-02T15:32:20.680-07:00Upper Body #2<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<u><span style="line-height: 115%;"><b>STATION #1</b></span></u></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"> <u>REPS</u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">UPRIGHT ROWS 10<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">ONE-ARM TRICEP EXT. 10 each arm</span><span style="line-height: 115%;"> </span></div>
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">HAMMER CURLS 10 each arm<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><u><b>STATION #2</b></u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"> <u>REPS</u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">DECLINE PUSHUPS 15<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">WIDE-FLY PUSHUPS 16<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">AB SLIDERS 20</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><u><b>STATION #3</b></u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"> <o:p></o:p></span><u><span style="line-height: 115%;">REPS</span></u></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">PLATE SIDE-BENDS 10 each side<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">SHRUGS 10<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">DOUBLE CRUNCH 20</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><b><u>STATION #4</u></b></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><b> </b><u>REPS</u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">WALL-BALL-SMASH 15<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">JUMPROPE 100<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">MONKEY BARS 1 length<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"> </span><span style="line-height: 115%;"> </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="line-height: 115%;"><o:p></o:p></span><span style="line-height: 115%;">COMPLETE ALL STATIONS THEN</span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="line-height: 115%;"><b>RUN 3 LAPS</b><span style="font-size: 28pt;"><o:p></o:p></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="line-height: 115%;"><b>REPEAT</b></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-25887724404188672802013-07-02T10:35:00.001-07:002013-07-02T10:35:30.181-07:00Lower Body #1<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="line-height: 115%;"><u>SIDE 1 </u> <o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: left;">
<b><u><span style="line-height: 115%;">REPS - 15</span></u></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: left;">
<b style="text-indent: -0.25in;"><span style="line-height: 115%;">Burpees </span></b><b><span style="line-height: 115%;">Broad-Jump to Side 2</span></b></div>
<div class="MsoListParagraphCxSpLast" style="margin-bottom: 0.0001pt; text-align: left; text-indent: -0.25in;">
<b><span style="line-height: 115%;"> Weighted Squat </span></b><b><span style="line-height: 115%;"> Broad-Jump
to Side 2</span></b><b><span style="line-height: 115%;"> </span></b></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: 0.0001pt; text-align: left; text-indent: -0.25in;">
<b><span style="line-height: 115%;"> Single Leg Deadlift (15 each leg) </span></b><b><span style="line-height: 115%;">Broad-Jump
to Side 2</span></b><span style="line-height: 115%;"> </span></div>
<b><span style="font-family: Calibri, sans-serif; line-height: 115%;"><br clear="all" style="mso-special-character: line-break; page-break-before: always;" />
</span></b>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify; text-justify: inter-ideograph;">
<b><span style="line-height: 115%;"><u>SIDE 2</u><o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify; text-justify: inter-ideograph;">
<b><span style="line-height: 115%;"><u><br /></u></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: left;">
<b><u><span style="line-height: 115%;">REPS – 20</span></u></b></div>
<div class="MsoListParagraphCxSpFirst" style="margin-bottom: 0.0001pt; text-align: left; text-indent: -0.25in;">
<b><span style="line-height: 115%;"> Weighted Sit-Up </span></b><b style="text-align: center;"><span style="line-height: 115%;">Split-Lunge to Side 1</span></b><b style="text-align: center;"><span style="line-height: 115%;"> </span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 0.0001pt; text-align: left; text-indent: -0.25in;">
<b><span style="line-height: 115%;"> Weighted Russian Twist </span></b><b style="text-align: center;"><span style="line-height: 115%;">Split-Lunge to Side 1</span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-bottom: 0.0001pt; text-align: left; text-indent: -0.25in;">
<b style="text-align: center; text-indent: -0.25in;"><span style="line-height: 115%;"> Toes-to-Bar </span></b><b style="text-align: center;"><span style="line-height: 115%;">Split-Lunge
to Side 1</span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b><u><span style="line-height: 115%;">Once all Side 1 and Side 2 are completed</span></u></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b><u><span style="line-height: 115%;">Alternate<o:p></o:p></span></u></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b><span style="line-height: 115%;">Run 5 Laps / 150 Jump Ropes<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
<br />
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b><span style="font-size: 18.0pt; line-height: 115%;">Repeat<o:p></o:p></span></b></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-45345270262862896422013-07-02T10:10:00.001-07:002013-07-02T10:10:28.682-07:00Upper Body #1<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><span style="font-size: x-large;"> </span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"><u><b>STATION #1</b></u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"> </span><u style="line-height: 115%;">REPS</u></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">KETTLEBELL SWINGS 10<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">TRICEP KICKBACKS 10 each arm<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">OVERHEAD PRESS 10 <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">AIRPLANES 10 each side<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b><span style="line-height: 115%;">REPEAT EACH EXERCISE IN ORDER<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b><span style="line-height: 115%;">X 3<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="line-height: 115%;"> </span><span style="line-height: 115%; text-align: center;"><b>RUN 3 LAPS</b></span></div>
<div align="center" class="MsoNormal" style="mso-margin-bottom-alt: auto; text-align: center;">
<b><u><span style="line-height: 115%;">
<o:p></o:p></span></u></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">
</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<u style="line-height: 18px;"><b>STATION #2</b></u></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;"> <u>REPS</u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">STRETCH PUSHUPS 10</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">UPRIGHT ROWS 10 <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">BURPEES 10 <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">DIPS 20<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="line-height: 18px;">REPEAT EACH EXERCISE IN ORDER</span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="line-height: 18px;">X 3</span></b></div>
<div class="MsoNormal">
<span style="line-height: 18px;"> </span><span style="line-height: 18px; text-align: center;"><b>RUN 3 LAPS</b></span></div>
<div class="MsoNormal">
<u style="line-height: 18px;"><br /></u></div>
<div class="MsoNormal">
<b><u style="line-height: 18px;">STATION #3</u><span style="line-height: 115%;"> </span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">
<u>REPS<o:p></o:p></u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">PULL-UPS</span><span style="line-height: 115%;"> </span><span style="line-height: 115%;"> </span><span style="line-height: 115%;">
</span><span style="line-height: 115%;"> </span><span style="line-height: 115%;">10</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">JANITORS FULL-LENGTH </span><span style="line-height: 115%; text-indent: 0.5in;">(DOWN AND BACK)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="line-height: 115%;">JUMP ROPE 100 <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="line-height: 18px;">REPEAT EACH EXERCISE IN ORDER<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="line-height: 18px;">X 3<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span style="line-height: 18px;"> </span><span style="line-height: 18px; text-align: center;"><b>RUN 3 LAPS</b></span></div>
Coryhttp://www.blogger.com/profile/09350488789435107292noreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-83229509838868938692012-08-06T05:42:00.000-07:002012-08-06T05:42:48.897-07:00Monday 8/6/2012warm-up: 5 min abs<br />
<br />
Wall-to-wall sprint (60m sprint)<br />
Wall windshield wipers (10 each)<br />
Vertical wall walks (15m)<br />
Wall ball throw (medicine ball throw w/partner- 15x)<br />
Wall 21's (curls- 7x7x7)<br />
Single leg squats 10x eac<br />
Lateral wall walks 5x<br />
<br />
Trainer:CoryUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-70628196327543621762012-07-31T16:27:00.003-07:002012-07-31T16:27:54.350-07:008/1- WednesdayWarm-up:<br />
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<br />
<br />
Baseball!- split into two teams. Keep score!<br />
<br />
1st Base- Push-ups- 10x incline, 10x decline, 10x normal, Reach unders- 10x each side<br />
2nd Base- Sled push 60m, Upright Row 20x<br />
3rd Base- Tire flip- 20x, OH Press 20x<br />
Home Plate- 300 jump rope or run 1/2 mile<br />
<br />
Trainer: ReganUnknownnoreply@blogger.com1tag:blogger.com,1999:blog-8187376615097109325.post-40730411808717714152012-07-30T05:52:00.000-07:002012-07-30T05:52:08.439-07:00Monday, July 30thwarm-up:<br />
full court inchworm<br />
<br />
100 burpees<br />
100 pull-ups<br />
100 box jumps<br />
100 medicine ball squat throws<br />
100 russian twist<br />
100 squats<br />
100 side kicks<br />
100 split lunges<br />
100 curls<br />
100 squat jumps<br />
300 crunches<br />
3 ladder runs<br />
<br />
trainer: reganUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-3704822330688798232012-07-06T06:01:00.000-07:002012-07-06T06:01:29.578-07:007/6/2012 Fridaywarm-up:<br />
50 jump rope<br />
60m run<br />
30x abs<br />
repeat 4x<br />
<br />
Station #1<br />
Sumo Squat Rows 15x<br />
Weighted Dips 15x<br />
Hammer Curls 10x<br />
Vertical Wall Walk 10x (push-up position w/feet on wall.walk feet up wall into handstand)<br />
Chin-ups 10x<br />
Burpees 10x<br />
<br />
Station #2<br />
Squat OH Press 15x<br />
OH tri extensions 15x<br />
Cross-body curls 10x<br />
Lateral wall walk 15m (push-up position w/feet on wall. move laterally with hands on floor)<br />
Neutral Grip pull-ups 10x<br />
Burpees 10x<br />
<br />
Repeat stations 2x<br />
<br />
Trainer: CoreyUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-38061442218627804472012-07-02T05:44:00.000-07:002012-07-02T05:44:28.481-07:007/2/2012 Monday10-min abs<br />
<br />
300m run<br />
lunges on the line (keep feet on basketball outofbounds line)<br />
Run jungle gym bars<br />
10 turkish getups each arm<br />
200 jump rope<br />
one-legged, one-armed OH press<br />
<br />
If you fall on OH press or lunges, you have to do 10 push-ups<br />
<br />
Trainer: ReganUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-67109077918655660442012-06-27T05:49:00.000-07:002012-06-27T05:49:32.752-07:006/27/2012 wednesdaywarm-up:<br />
high knees 400m<br />
<br />
<br />
<ol>
<li>squats</li>
<li>mtn climbers</li>
<li>kettle bell swing</li>
<li>jumping jacks</li>
<li>bent over row</li>
<li>push-ups</li>
<li>plank</li>
<li>wall sit</li>
<li>dips</li>
<li>OH press</li>
<li>lunges</li>
<li>ladders</li>
<li>decline push-ups</li>
<li>tricep ext</li>
<li>burpess</li>
</ol>
<div>
45 sec/15 sec rotate</div>
<div>
<br /></div>
<div>
3x</div>
<div>
<br /></div>
<div>
trainer: sarah</div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-31212087833213070902012-06-25T06:12:00.000-07:002012-06-25T06:12:46.283-07:006/25/2012 MondayWarm-up:<br />
1/3mile jog<br />
<br />
25 squats<br />
25 crunches<br />
25 dips<br />
25 double burpees (2 push-ups)<br />
30 crunches<br />
2 min step ups<br />
1/3 mile run<br />
<br />
repeat 4x in1 hour<br />
<br />
trainer: BlakeUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-8187376615097109325.post-81159186335781986342012-06-22T13:08:00.000-07:002012-06-22T13:08:04.246-07:006/22/2012 FridayWarm-up: 1/3 mile jog<br />
<br />
Station #1:<br />
50 Straddle, Hop up and down (step)<br />
50 Plank jacks with feet on step (step)<br />
50 snowboarders (180 spin on step)<br />
50 sit-ups<br />
Inchworm- 60m<br />
<br />
<br />
Station #2:<br />
25 eac Single Arm Clean and Press (Kettlebell)<br />
50 Kettlebell swings<br />
30 OH tricep wth lunge<br />
50 Double Crunches<br />
Lateral Plank walk 60m<br />
<br />
<br />
Station #3:<br />
50 up downs<br />
50 mtn climbers<br />
30 pushups w/side plank<br />
50 bicycles<br />
Standing long jump- 60m<br />
<br />
<br />
Station #4:<br />
50 Squat toss w/medicine ball<br />
50 Russian Twist w/medicine ball<br />
50 Wall sit w/medicine ball squeeze<br />
25 medicine ball push-ups (alternate each arm)<br />Bear Crawl 60m<br />
<br />
Trainer: LisaUnknownnoreply@blogger.com0