Fri. Dec 31

Sprinters

3 x 6 Stations – 45 seconds on/1:15 minute off

Boxing

Dynamic Squats

Sit Up – Stand Ups

Jump Squats

Bicycle Abs

Double Unders

Thurs. Dec 30

Obstacle Course - 2 Teams

5 Pull Ups
10 Plyo Jumps - sand
50 Dips
30 Burpees
20 Med Ball Stabilizers
20 (each arm) Lawn Mower Rows
20 Air Balls
10 Walk-Over Push Ups
Run to Pier - El Mar Drive - Back to Start
50 Regular Sit ups
5 Pull Ups

Tues. Dec 28

Part 1:

50 Crunches

55 Reverse

60 Twists

25 Back Crunches (on stomach)

65 at 90 degrees

70 Bicycles

100 Flutter Kicks (400)

25 Back Crunches

Part 2: (Repeat 2x)

AMRAP 4 Minutes

Run 100 M soft sand

15 Streamline Jumps

100 M Broad Jumps

Rest 2 minutes

AMRAP 4 Minutes (complete one arm BEFORE moving to next arm)

10 Right Arm KB Swings

10 Right Bicep Curls

10 Right Arm Push Press

10 Left Arm KB Swings

10 Left Bicep Curls

10 Left Arm Push Press

Rest 2 Minutes

AMRAP 4 Minutes

30 sec Air Squats

30 sec Regular Sit Ups

30 sec Split Squats

30 sec Push Ups

Mon. Dec 27

"If You Get Stuck" - Home WO

Part 1:

15-10-5-15-5-10-15

Regular Sit Ups

Streamline Sit Ups

Reverse Crunches

3 Second Bicycles (pause for 3 sec for each leg)

Right Side Crunches (both shoulders and legs off the ground)

Left Side Crunches (both shoulders and legs off the ground)

Part 2:

15-10-5-15-5-10-15

Streamline Jumps

Decline Push Ups – feet higher than arms

Back Crunches– on ground

Split Squats

Dips
One Leg Squats – non-used leg propped up behind you

"If You Get Stuck" - Gym WO

Part 1 = same

Part 2:

15-10-5-15-5-10-15

Streamline Jumps

Lat Pull Downs

Back Extensions

Front Squats w/ weight

Tricep Push Downs
One Leg Squats w/ weight

Happy Holidays!

Fri. Dec 24

Hold DB throughout entire workout (MINIMUM 15lb DB)

24 Minutes of

24 Walking Lunges

24 Squats

24 Push Press

24 Push Ups – hands on DB

24 Tricep Extensions (Above head – DB in each hand)

24 Bent Over Rows

I hope everyone has a great and happy holiday!!! Have a safe flight, and I'll see you in Florida!! 8-)

-Brit

Thurs. Dec 23

2 x 8 x 25 Abs – mix it up, after first set of 25 go straight into second set

Tabata – 20 seconds on/10 off

8 Rounds of each exercise

Lat Pull Downs

1 minute rest

Back Squats

1 minute rest

Pull Ups

1 minute rest

Split Squats

1 minute rest

Lateral Raises

Up and ready to go for January 22nd!!

Up with the matrix board!! One more to go!

Out with the old......in with the new!

Down with the "Glow Cube"

Today the "glow cube" came down, making way for the new matrix display boards!

Tuesday, December 21

2 Rounds Total:

Round 1:
25 Reverse Crunches
12 Back Extensions

25 Reverse crunches
30 Toe touches
12 Back extensions

25 Reverse crunchers
30 Toe touches
35 Scissor kicks
12 Back extensions

Round 2:
25 Dips w/ feet up
12 Regular sit-ups

25 Dips w/ feet up
30 Lunges w/weight
12 Regular sit-ups

25 Dips w/ feet-up
30 Lunges w/ weight
35 Box jumps
12 Regular sit-ups

3 Rounds of:
10 Tricep push downs
10 Pull-ups

Mon. Dec 20

Part 1:

45 sec Front Plank

40 Planks – Knees to Elbow (Jeremy’s)

45 sec Front Plank

40 Planks – Knees to Chest (Jeremy’s)

45 sec Right Side Plank

40 Right Side Crunches

45 sec Left Plank

40 Left Side Crunches

Part 2:

4 Rounds of

12 Thrusters

10 Seated Row

50 Jump Ropes

8 Jump Squats w/ wt

6 Push Ups – hold for count of 5 on the way down

50 Jump Ropes

Fri. Dec 17

Five rounds for time of:

22 KB swings
22 Box jump
Run 200 M
22 Burpees
22 Wall balls

New Scoreboard placement

The new matrix boards will be placed where the American Flag stands.  They will also cover a span of 20' "swimmer" to "diver" on the wall.

Before Pictures of old scoreboard

        Above is a picture of the old "Glow Cube" display board presently in Towers Pool

New Scoreboard Addition

The athletic department has donated two matrix boards worth $25,000 each for Towers Pool. Both boards will be used for timing as well as animation display. Keep following the blog for updated pictures of the progress of the new scoreboards.

Thurs. Dec 16

10-9-8-7-6-5-4-3-2-1

Back Squats
Cleans
Bench
Deadlift
Run 400 M

You are going to complete 10 of everything, then run 400 M. Then 9 of everything and run...

Make sure you are lifting HEAVY by the end!

Wed. Dec 15

For Time

100 Pull Ups
100 Dips
100 Air Squats
100 Sit Ups

Tues. Dec 14

Jump Rope for 2 minutes
Sit-up for 2 minutes
Air Squat for 2 minutes
Burpees for 2 minutes
Rest 1 minute

Jump Rope for 90 seconds
Sit-up for 90 seconds
Air Squat for 90 seconds
Burpees for 90 seconds
Rest 1 minute

Jump Rope for 1-minute
Sit-up for 1-minute
Air Squat for 1 minute
Burpees for 1 minute
Rest 1 minute

Jump Rope for 30 seconds
Sit-up for 30 seconds
Air Squat for 30 seconds
Burpees for 30 seconds

Mon. Dec 13

“12 Days of Christmas”

1, 2-1, 3-2-1, 4-3-2-1….12-11-10-9-8-7-6-5-4-3-2-1

1 Decline pushup (feet higher than arms)
2 Squats
3 Burpees
4 Tricep Extensions
5 Step Ups per leg
6 Crunches
7 KB Swings
8 Mountain Climbers
9 Upright rows
10 Lunges
11 Dips
12 Regular Sit Ups

After workout:
4 x (50 plyo ball abs and 25 back extensions)

Sa. Dec 11

INCREASE weight as you go

Run 4 Laps
3 x 6 of each
Tricep Kickbacks
Fly Pull Downs
Lat Pull Downs
Streamline Jumps

Run 3 Laps
3 x 8 of each
Tricep Kickbacks
Fly Pull Downs
Lat Pull Downs
Streamline Jumps

Run 2 Laps
3 x 10 of each
Tricep Kickbacks
Fly Pull Downs
Lat Pull Downs
Streamline Jumps

Sprint 1 Lap
3 x 12 of each
Tricep Kickbacks
Fly Pull Downs
Lat Pull Downs
Streamline Jumps

Fri. Dec 10

5 Rounds of:

20 Mountain Climbers – fast knees to chest, R+L leg = 1 rep
20 Push Ups
20 Planks – lift right hand off ground, pause, lift left hand off ground, pause, repeat for a total of 20 reps (R+L hand = 1 rep)
20 Jumping Jacks

Thurs. Dec 9

Part 1:
2 x (2 minute Jump Rope + 10 Incline Push Ups)

Part 2: increase weight each round
3 x
10 Back Squats
10 Thrusters
10 KB/DB Swings
10 Lateral Raises
10 Front Raises

Part 3:
3 x 3 x 30 sec on/10 off Medicine Ball Abs
Round 1: Sit up hold ball at chest
Round 2: Sit up-Reach – arms extend upward as you sit up
Round 3: Tap-Tap-No Toss – back at 45 degrees, feet off ground, rotate left to right, touch ball to ground

Wed. Dec 8

Run 2 laps
1 Minute Wall Sit – Hands off knees

Run 1 lap – Fast
1 Minute Wall Sit
2 x 30 Plyo Jumps (use bleachers) – 10 sec btwn

Run 2 Laps
1 Minute Wall Sit
2 x 30 Plyo Jumps
Push Ups – as many as you can without stopping

Run 1 lap – Fast
1 Minute Wall Sit
2 x 30 Plyo Jumps
Push Ups – as many as you can without stopping
20 Burpees

Abs – mix it up

Tues. Dec 7

AMRAP 20 Minutes

2 Perfect Pull ups - Full extension, NO band
4 Dips
6 Overhead Squats
8 Split Squats
10 Plank Abs - Knees to Elbows