Quick Leg Day Post!!

Exhausting workout after a long work day so just a quick post!!

Warm-Up: Perform each exercise for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
20" Box Step-Up
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 8-10 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
25m Walking Overhead Plate Lunge, 5 rounds
100m Farmer's Carry, 3 rounds

Have a Great Day!!

New Semester Students and a Tough Leg Day

Our NOLS Southwest Spring Semester students have begun their Wilderness First Aid certification and on Thursday they will begin getting ready for their first backcountry section.... the first section of their three month journey in the wilderness of the southwestern United States.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Rope
AbMat Sit-Up
Box Jump

Weight Training:
50m Weighted Sled Drag, 3
GHD, 3 sets 15 repetitions
Standing Weighted Calf Raise, 3 sets 15 repetitions

Super Set: Perform each exercise in order with no break between exercises to complete a set. 5 sets total.
25m Overhead Plate Walking Lunge
Kettlebell Goblet Squat, 15 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Revenant and Leg Day.... Two Times the Brutality!

We went and saw a matinee showing of "Revenant" today. It was pretty amazing especially since it is based on a true story. If you are at all squeamish at realistic, tomahawk to face type violence... this movie is not for you. If you can handle that, the scenery and just bad ass-ness of these people exploring the raw wilderness of North America is just awesome.

Workout:
Warm-up: Perform each exercise in order for one minute each to complete a set. Three sets total. No break between sets.
Jumping Jack
20" Box Squat
Air Squat

Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Walking Lunge with Plate Overhead, 3 sets
25m Weighted Sled Push, 3 sets

Have a Great Day!!

Redskins Mauled by Panthers and Leg Day

Nothing like being away from football for three weeks only to comeback and have Cam Newton blow up the Redskins. It was the first time in a while that the 'Skins were televised here in Tucson and I had to walk away from the game after the first play of the second half. Brutal.

Warm-up:
Spin Bike HIIT, 20 minutes

Weight Training:
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Barbell Good Morning, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 10
25m Overhead Plate Walking Lunge, 3 sets

Have a Great Day!

Tuesday: Mother Nature Said "Rest" and Wednesday: Legs

Tuesday afternoon and Wednesday morning Mother Nature unloaded some pretty impressive rainstorms along with lightning and thunder. The storms turned our outdoor workout area into a giant puddle so we called it at around 6pm on Tuesday and cancelled the Wednesday morning circuit. Today we had a great evening weight training session.

Evening Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Barbell Weighted Standing Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
25m Walking Overhead Plate Lunge
Hanging Knees to Chest, 15 repetitions

Have a Great Day!!