Month: April 2014

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Workouts for Week of April 28th

WORKOUT #1 

Warm Up

  • 400mrun / light jog
  • 10 – Push –ups
  • 10 – Hollow Body Rockers
  • 10- Push-ups
  • 10 – Hollow Body Rockers

Stretches

▪   Samson Stretch 1 min each leg

▪   Pigeon Stretch 1 min each leg 

WOD #1 (due on Tuesday) 

AMRAP-10  As many rounds in 10 minutes – (Note number of  rounds and partial reps completed to comments on the blog)

  • 15 – Air Squats
  • 10 Chair Dips

 

WORKOUT #2 (Due on Thursday or Friday)  

Warm Up (Complete 2 rounds of the following) 

  • 25 – Double Unders or 50 Singles
  • 10 – Seated Dumbbell Press (light weight) 

Stretches

▪   Samson Stretch 1 min each leg

▪   Pigeon Stretch 1 min each leg 

▪   Lacrosse Ball on your raised calf – 1 min each leg

WOD #2

AMRAP – 10 (as many rounds in 10 minutes, please note rounds and reps completed in comments) 

  • 200m Run or  .125mile
  • 9 – Hollow Body Rockers
  • 6 – Burpees 
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Workouts for the Week of April 21st

WORKOUT #1 

Warm-Up 

  • Light jog 3-5 mins (or 800m)
  • 10 Push-Ups
  • 10 Jumping Jacks
  • 10 Push-Ups
  • 10 Jumping Jacks

Stretch

  • Samson Stretch 1 min each leg
  • Pigeon Stretch 1 min each leg

Workout #1 –

AMRAP-10 (record # of rounds + reps completed and DB weight to comments)

WORKOUT #2 

Warm-Up

2 Rds of the following for quality (slow and controlled)

  • 10 – Inch Worms
  • 25 – Jumping Jacks
  • 10 Burpees

Stretch

  • Samson Stretch 1 min each leg
  • Pigeon Stretch 1 min each leg
  • Calf Stretch 30 secs min each leg

WORKOUT #2

AMRAP-10 (record # of rounds + reps completed and DB weight to comments) 

Walking Lunge Note:– Each step is 1 so your first step is 1, second is 2, etc.-Watch video for good & bad form: