Friday 1 April 2011: MAX SETS - PULL

MAX SETS: PULL-UPS

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.

These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer).

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Thursday 31 March 2011: 30/90 SPRINTS

The signature sprint workout...

30/90 SPRINTS

Advanced:

• Run 5 minutes
• Repeat five times:
  Sprint 30 seconds
  Recover 90 seconds
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat five times:
  Sprint 20-30 seconds
  Recover 90-100 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat five times:
  Sprint 15-20 seconds
  Recover 100-105 seconds
• Powerwalk 5 minutes

Tuesday 29 March 2011: BOXING CONDITIONING

BOXING CONDITIONING

Advanced - Four rounds of:

• 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
• 1 minute - Rest
  During rest perform:
  -Round 1 - a set of push-ups
  -Round 2 - a set of crunches
  -Round 3 - a set of squats
  -Round 4 - a set of push-ups

Intermediate - Five rounds of:

• 3 minutes - Shadowbox  (include kicks, knees, and elbow strikes as desired)
• 1 minute - Rest
  During rest perform:
  -Round 1 - 5-15 push-ups
  -Round 2 - 15-30 crunches
  -Round 3 - 10-20 squats
  -Round 4 - 15-30 crunches
  -Round 5 - 5-15 push-ups

Monday 28 March 2011: DO IT ALL

DO IT ALL

Complete the following circuit five times:

• 30/30 Pull-ups
• 30/30 Sit-ups
• 30/30 Push-ups
• 30/30 Squats

30/30 = 30 seconds work, 30 seconds rest

Substitutions

• Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows
• Sit-ups: Crunches, Flutter Kicks, Leg Levers
• Push-ups: Dips, Knee Push-ups
• Squats: Squat Jumps, Half-Squats

Sunday 27 March 2011: REST

REST DAY

Saturday 26 March 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Saturday 26 March 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 25 March 2011: 3 POWER CALS

Physical Culture Classics

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

• Dive Bomber or Hindu Push-ups
• Reverse or Hindu Squats
• Atlas Push-ups
  Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:

• Yoga Push-ups
  Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
• Reverse or Hindu Squats
• Countertop or Atlas Push-ups

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Friday 25 March 2011: 3 POWER CALS

Physical Culture Classics

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

• Dive Bomber or Hindu Push-ups
• Reverse or Hindu Squats
• Atlas Push-ups
  Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:

• Yoga Push-ups
  Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
• Reverse or Hindu Squats
• Countertop or Atlas Push-ups

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Thursday 24 March 2011: 30/90 SPRINTS

The signature sprint workout...

30/90 SPRINTS

Advanced:

• Run 5 minutes
• Repeat five times:
  Sprint 30 seconds
  Recover 90 seconds
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat five times:
  Sprint 20-30 seconds
  Recover 90-100 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat five times:
  Sprint 15-20 seconds
  Recover 100-105 seconds
• Powerwalk 5 minutes

Tuesday 22 March 2011: B-CIRCUITS

Today's workout was developed by Bryce Lane.

B-CIRCUITS

Complete as many circuits as possible in twenty minutes.

If you are not accustomed to plyometric training or are obese, perform the Basic WOD.

Advanced:

• 12 Short Range Squat Jumps
  (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
• 12 Full Range Squat Jumps
  (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
• 20 High Tension Bodyweight Squats
  (Squat while maintaining conscious tension of the leg mucles)

Intermediate:

• 6 Short Range Squat Jumps
• 6 Full Range Squat Jumps
• 10 High Tension Bodyweight Squats

Basic:

• 5 Half-Squat Jumps
• 10 Lunges (Each leg)
• 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

Monday 21 March 2011: 5 X 4

5 x 4 MINUTE ROUNDS

Complete five rounds of the following circuit in twenty minutes.

Advanced:

• 30 seconds - Push-ups
• 30 seconds - Crunches
• 1 minute - Squats
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Intermediate-Basic:

• 15/15 - Push-ups (15 seconds work, 15 seconds rest)
• 15/15 - Crunches (15 seconds work, 15 seconds rest)
• 30/30 - Squats (30 seconds work, 30 seconds rest)
• 2 minutes - Jump Rope/Jumping Jacks/Squat Thrusts

Sunday 20 March 2011: REST

REST DAY

Saturday 19 March 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Friday 18 March 2011: POWER CIRCUITS

STRENGTH, CONDITIONING & POWER CIRCUITS

Complete as many rounds as possible in twenty minutes. Rest as necessary between rounds.

• A set of Push-ups
  (Intermediate and Basic substitute Knee Push-ups as necessary.)
• 30 seconds - Power Skip
  (Skip like a girl but pump your arms and thrust your knees high. Focus on power.)
• A set of Squats
  (Intermediate and Basic substitute Half-Squats as necessary.)
• 30 seconds Bear Crawl (or crawl back to start)
  (Bend forward and crawl on your hands and feet. Keep your knees and body off the ground.)

Thursday 17 March 2011: OH-SQ + SPRINT

OVERHEAD SQUAT + SPRINT

Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath.

Advanced:

• 15 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
• 30 seconds Sprint
• Walk or jog back to the start and recover as necessary

Intermediate:

• 10 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
• 20 seconds Sprint
• Walk or jog back to the start and recover as necessary

Basic:

• 5 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air
• 10 seconds Sprint
• Walk or jog back to the start and recover as necessary

Wednesday 16 March 2011: PU DROP SETS

PUSH-UP DROP SETS

Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform a third set of an even easier version. This workout is tough; do not underestimate it. Keep the reps low, especially early in the session, to avoid burnout.

Complete as many drop sets as possible in twenty minutes.

Advanced:

• Feet Elevated PU
• Regular PU
• Knee PU

Intermediate:

• Regular PU
• Knee PU
• Countertop PU

Basic:

• Knee PU
• Countertop PU
• Countertop PU (move feet closer to the countertop)

Tuesday 15 March 2011: J-SQ + BW-SQ #2

JUMP SQUATS + BODYWEIGHT SQUATS #2

Complete as many rounds as possible in twenty minutes.

Advanced - Intermediate:

• A set of Squat Jumps
  (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.)
• A set of Bodyweight Squats
  (e.g. Deep Knee Bends, Half Squats, Hindu Squats, Sumo Squats, Pistols, etc.)

If you are unaccustomed to plyometric training, perform the Basic WOD.

Basic:

• A set of Half Squats
• A set of Lunges
• A set of Calf Raises
• A set of Jumping Jacks

Monday 14 March 2011: TIMED SETS #4

TIMED SETS #4

60/60 - 60 seconds work, 60seconds rest
30/60 - 30 seconds work, 30 seconds rest

Repeat two times (2x):

• 60/60 Pull-ups
• 60/60 Sit-ups
• 60/60 Push-ups

Repeat two times (2x):

• 30/60 Pull-ups
• 30/60 Sit-ups
• 30/60 Push-ups

Substitutions for Intermediate & Basic Levels:

• For Pull-ups - Partial or Assisted or Jumping Pull-ups, Body Rows
• For Sit-ups - Crunches, Leg Levers, Flutter Kicks, other abdominal exercise variations
• For Push-ups - Knee Push-ups, Dips, other push-up variations

Sunday 13 March 2011: REST

REST DAY