Killer Session #8

Run 2 miles

3 rounds: 1 minute each

Sumo High Pull with 25# weight
Thrusters with push up and 8# weights
Crazy 8s and Around the worlds Abs with a ball (30 sec each)

Goals for June 15, 2009

We ran Magic Island today. At nearly noon time.

My goal (This is Laura) was to not stomp my feet while running. Maybe ease into running a little bit more. I needed it too. It was HOT outside.

Jeremy's was to run consistently, as we are easing back into our workout routine.

Ale's was to not to take any more than two breaks - or not to hit heat exhaustion.

Well. Goal setting is good. Sometimes weather makes it hard to achieve things. Like today. We had to make a few stops, because the sun was blazing (and the waves were pretty).

But, we did run consistently. And more improtant than improving form and keeping a steady pace in the blazing hot sun, we listened to our bodies and took it down a notch.

So, goals adjusted. And then completed (sort of.)

Goals June 12 2009

Our workout goals for June 12 2009
Ale: Keep a steady pace (and don't get any stitches.)
Jeremy: Run for a steady and swift 3 miles.
Laura: Engage core the entire workout.

Killer Session # 7

3-4 rounds, 1 minute each for time

CDB
High Low Chop
Slide with tap
Lunges
Pike on ball, with hands on stability bubbles
Roman Chair Knee Lifts
Biceps with press

Killer Session # 6

3 sets, 12-15 reps
Leg Thrusts
Lat raises - straight and side
Tricep Dips

3 sets, 12-15 reps
One leg lunge with Bosu
Hammer Curls (together)
High Low Chop

Killer Session # 5

3-4 rounds, 1 minute as many as you can do for time.

Zurker Squats
Clock Tower
Roman Chair Tricep dips
Push Offs with Bosu Ball
Straight Leg Lifts with Ball
Mountain Climbers

Rose

5 rounds for time

10 burpees
40 squats
30 sit ups (full traditional style)
20 sumo high pulls

Killer Session # 4

2 rounds, 1 minute. you pick the weight.

1. Lat raises
2. Figue 8s - abs
3. Cross back lunge - glute lunges
4. Cocoon Damaged Butterflys "CDB" (Extended arm push up position to latteral raise)
5. Donkey kickback with band
6. Catepillars
7. Pull Throughs
8. V ups with ball
9. Peck Deck on ball

Killer Session # 3

2 rounds. As many as you can do in 1 minute.


1. Side step on Bozu
2. Mountain Climbers
3. Burpees
4. High-Low Chops with 8# medicine ball
5. Squat Jump with 20# bar
6. Box Jumps
7. Thrusters
8. Jump Rope
9. Knee Drives
10. Agility Ladder run/reverse bear crawl
11. Plank to pike "Cabros"

Killer Session# 2

For Time

40 squats
40 knees to elbows
40 box jumps
40 push press
40 ball swings
40 ball toss (to partner)

Tens #2

10 rounds for time

20 speed squats
10 burpees with push up
5 pikes on the stability ball

Stick In The Mud

20 minutes. As many rounds as you can do.

10 Burpees
20 Air Squats
15 Clean and Press
20 Ball Toss (abs)
10 Split Jumps

DOMS

For time.

Round 1
100 pull throughs
100 crunches
100 push ups
100 air squats

Round 2
50 pull throughs
50 crunches
50 push ups50 squats

Tens #1

Tens

Complete 10 rounds.

Each round is:

10 pushups (for time)

10 squats with a jump – holding a15-22 # bar (for time)

1 minute of jump rope

At the end of the 10 rounds

Run 1 mile on treadmill

Kitter Session #1

Each exercise 1 minute each. 3-4 rounds total.

1. jump rope
2. flys on the stability ball
3. Plank and then bring one knee to chest and shoot your foot through to the other side , go back to plank then switch.
4. Slide touch (like your speed skating, but twist and touch the ground on each side)
5. fly’s on stability ball (on back)
6. crunches on stability ball – using 22# bar
7. box jump
8. hamstring curls on stability ball
9. Extended leg reverse crunch (keep stability ball at feet).