Friday Workouts and the Saturday Team Chipper

Strong bounce back to the workout after the Thursday mini-rescue that threw off the schedule. Big team chipper later this afternoon before a day off tomorrow.

Friday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jump
AbMat Sit-ups
GHD
Calf Raise

Friday Evening Weight Training:
Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-3 repetitions
Back Hyperextension, 5 sets of 10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Superset: Perform each exercise in order to complete a set. 3 sets total.
Sumo Deadlift to High Pull, 8-10 repetitions
Hanging Knee to Chest, 20 repetitions

Saturday Afternoon 2-Person Team Chipper: One athlete exercising at a time. Perform each exercise in order to completion before moving to the next exercise. Split exercises between the two athletes as needed. Record overall time for the workout.
200 Rope Skips
100 Medicine Ball Push-ups
90 Ball Slams 20#
80 Hanging Knees to Chest
70 24" Box Jumps
60 Strict Overhead Press from the Rack 95#
50 Cannonball Pull-Ups

Have a Great Day!!

Pretty Slammed.... Quick Posts from Wednesday and Thursday Workouts

We have been awful busy working to get two NOLS Fall Semesters in the Southwest out the door tomorrow. I am a bit tired but I wanted to post the workouts from the last two days.

Wednesday Morning Circuit:
Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Prisoner Lunges
Calf Raises
Barbell Good Mornings
Box Jumps
Overhead Squats with Plate
GHD
AbMat Sit-Ups

Wednesday Evening Weight Training:
Back Squats, 5 sets of 5 reps
50m Weighted Sled Drag, 3
25m Weighted Sled Push, 3 
Weighted GHD Bodyweight +10 lbs., 3 sets of 10 reps
Standing Weighted Calf Raise, 3 sets of 10-15 reps

Thursday Morning Circuit: We had a record nine people show up for the workout!
Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Barbell Push Press
AbMat Sit-Ups
Farmer's Carry
Hand Release Push-Ups
Front Plate Raise
Rotating Wall Ball Toss
DB Side Raise

Thursday Evening Weight Training:
Bench Press, 5x5 
Reverse Grip Axle Bar Curls, 5 sets of 10 reps
Super set:
Weighted Dips Bodyweight +50 lbs., 5x5
Captains of Crush Grip Trainers, 5 sets of 15 reps

Have a Great Day!!

Heavy Chest and Biceps Day

After the standard morning workout we had four folks for a quick, intensive weight lifting workout in the evening. No circuit. It was fun to hangout, casually lift heavy weights and laugh at each other.

Morning Weight Training: Chest and Biceps
Flat Bench Dumbbell Press
Incline Dumbbell Press
Push-ups
Flat Bench Dumbbell Flies
Alternating Dumbbell Curls
Concentration Curls
Captains of Crush Grip Trainers
Bench Press
Dips

Evening Session:
Heavy Bench Press (Five sets ending with a maximum bench)
Dips (Three sets to failure)
Barbell Curls "Twenty-ones" (Three sets)

Have a Great Day!