Duquesne Swimming

Wed. Feb 15

2012-02-15T06:00:00.002-05:00

2 Rounds

6/4 Dynamic Squats
6/4 R Fly Pulls
6/4 Tuck Jumps
6/4 L Fly Pulls

Mon. Feb 13

2012-02-13T05:56:00.000-05:00

2 Rounds

8 Box Jumps
5 Pull Ups
10 Thrusters (light)
5 Streamline Jumps
8 Push Ups

Fri. Feb 10

2012-02-10T05:43:00.001-05:00

2/3 Rounds

10 Lunges
12 Dips
25 Choice Abs
12 Streamline Jumps
10 Lats (light)

Wed. Feb 8

2012-02-08T05:35:00.001-05:00

2 (3) Rounds

5 Pull Ups
10 Air Squats
5 Box Jumps
10 Push Ups or Kickbacks

Abs

Fri. Feb 3/Mon Feb 6

2012-02-03T05:40:00.001-05:00

Group 1: XF

20 Jumping Jacks
8 Split Squats
5 Frog Hops/Broad Jumps
8 Core Push Ups
20 Sit Ups

Group 2: Power

10-8-6
(Light to Medium)

DB Swings
Fly Pulls
Choice Squat

Wed. Jan 25/Feb 1

2012-01-25T05:36:00.001-05:00

Group 1:Power
WarmUp:
3 x 5
Front Raises
Lat Raises
Rotation

Then:
14-10-6-2

DB Bench
Lawn Mower Rows
MB Jump Squats
Cleans

Group 2: XF
Warm Up:
2x
AMRAP Pull Ups
10 Dynamic Squats

Then:
4 Rds

5 Tuck Jumps
Sprint Hallway
10 Hand Release Push Ups
Skip Hallway
7 Jump Squats
Sprint Hallway
Run Backwards
Rest 1 minute

Mon. Jan 23/Jan 30

2012-01-23T05:41:00.003-05:00

Group 1: XF
AMRAP 25 Minutes

Run 2 Laps
8 Burpees
10 Box Jumps
Run 4 Laps
10 Mt Climbers
8 Dips

Group 2: Power
15-12-9-6

Machine Row
Deadlfit
Bi Curls
Lunges w weight
Lats

Fri. Jan 13/Fri. Jan 20

2012-01-13T05:37:00.004-05:00

Group 1: XF

AMRAP 25 Minutes (12 Minutes)

5 Broad Jumps

10 Pull Ups

15 Dynamic Squats

30 Choice Abs

1 Minute Jump Rope

Group 2: Power

21 – 15 – 9

Front Squats

Bench Pull Ups

SDHP

Tri Push Downs

Abs

Wed. Jan 11/Wed. Jan 18

2012-01-11T05:41:00.002-05:00

Group 1: Power

8-6-4-2 (to heavy)

Lat Pull Downs

Step up w/ knee raise (each)

Tri extension

Thrusters

Bench Pull Ups

Group 2: XF

AMRAP 20 Minutes

6 Ninja jump pick ups

8 Burpees

10 OH Squat w/ MB

12 Lunge-squat-push press

14 MB X’s (total)

Mon. Jan 9/Mon. Jan 16

2012-01-09T05:40:00.001-05:00

Group 1: XF

1 Lap

5 Pull Ups

10 Split Squats

15 Dips

2Laps

10 Pull Ups

15 Split Squats

5 Dips

3 Laps

15 Pull Ups

5 Split Squats

10 Dips

4 Laps

5 Pull Ups

10 Split Squats

15 Dips

Then decrease back to 1 lap...

Group 2: Power

Warm Up:

3 x 8

Front Raises

Lateral Raises

YTML

3 x 10

Bench

Back Squat

SL DL

Fri. Jan 6

2012-01-06T19:49:00.001-05:00

15-12-9-6

KB Swings
One Arm Row (KB)
Flamingos
Goblet Squats

Wed. Jan 4

2012-01-04T11:30:00.000-05:00

Warm Up:
2 Rounds
10 Jumping jacks
5 Push ups
10 Dynamic squats

Then: 3 Rounds
5 Tuck jumps into sprint @ 1
10 Jump squats
4 x sprint (2 no breath) @ 2
15 Streamline jumps
Sprint w/ start @ 2:30

MB Abs

Mon. Jan 2

2012-01-02T20:01:00.000-05:00

Warm up:
3 x 10

Front Raisies
Lat Raises
Flys
YTML

5 Rounds:
5-10-15-20-25
Hammer Curls
Tri Kickbacks
Hand Release Push Ups
DB Rows
SDHP

Abs

Fri. Dec 30

2011-12-30T08:31:00.000-05:00

2-4, 2-4-6, 2-4-6-8...2-4-6-8-10-12-14-16

2 Laps (~3min run)
4 Pull Ups
6 Dynamo Push Ups
8 Oblique V-Ups (each)
10 Tuck Jumps
12 Sit Ups
14 Split Squats (total)
16 Burpees

ABs

Wed. Dec 28

2011-12-28T08:23:00.000-05:00

Warm Up:
9-6-3
YTML
90 Deg Up
90 Deg Down

Then:
18-12-6
SL DL
Cleans
Bent Over Rows

Abs:
45/15
Stabilizers - 2 F, R, L
R1
45/15
Reg. Crunches
R Out
L Out
Toe Touches
Roll Up/V Up Combo
Scissors
R1
Knee to Chest Planks
Knee to Elbow Planks
R1
K to C Planks w/ leg extension (30 sec each) x 2

Mon. Dec 26

2011-12-25T20:42:00.001-05:00

Run 10 minutes

10 Mountain Climbers

10 Pull Ups

10 Core Push Ups (Leg out to side)

Run 8 Minutes

8 Mountain Climbers

8 Pull Ups

8 Core Push Ups

Run 6 Minutes

6 Mountain Climbers

6 Pull Ups

6 Core Push Ups

Run 4 Minutes

4 Mountain Climbers

4 Pull Ups

4 Core Push Ups

Run 2 Minutes

2 Mountain Climbers

2 Pull Ups

2 Core Push Ups

2011-12-25T16:26:00.003-05:00

Merry Christmas everyone!!

See you all in a few days in sunny FL!! :) :)

Fri. Dec 22

2011-12-23T00:15:00.001-05:00

Warm up:
3 x 8
YTML
Front Raises
Lat Raises

Then:
20-14-8

Bench pull ups
Thrusters
DB Push ups w/ tri kickback (total)
* push up on a dumb bell with a kickback one arm

ARX abs

Wed. Dec 21

2011-12-20T21:44:00.001-05:00

4 Rounds

20 (total), One leg box jump (Video)

Max + 2, Pull ups

Sprint 25 M

Back Pedal 25 M

Sprint 50 M

8 Broad jumps

Abs: Not for the faint of heart!

50 Sit ups

25 Knees to elbows (Video)
15 Toes to bars (same as above, but toes to bar!)

Mon. Dec 19

2011-12-18T19:28:00.001-05:00

Warm Up:
2 x 8 (2.5 to 5 pounds)
Front Raises - thumbs up
Front Raises - thumbs down
Bent Over Flys
Lat Raises - thumbs up
Lat Raises - thumbs down
Bent Over Flys

Then:
10 - 8 - 6 - 4 - AMRAP
*On the AMRAP round, do as many reps as you can with a heavy weight (like a max out)

Pull Ups
Squats
Skull Crushers
OH Lunges w/ plate (each leg)
KB swings

OYO Abs

Fri. Dec 16

2011-12-16T06:46:00.002-05:00

Warm Up:
Run 5 Min (2 min jog, 3 min get HR up)

Then:
10 Pull ups
20 Box jumps
30 Burpees
40 One leg squats (20 each - stand on box/bench)
50 Wall balls
40 One leg squats (20 each - stand on box/bench)
30 Burpees
20 Box jumps
10 Pull ups

Abs:
10, 9, 8...1
Scissors (slow)
Toe touches
In & outs
Roll up/V Up combo (each one counts as one)

Wed. Dec 14

2011-12-14T07:51:00.000-05:00

3 x 8
Y, T, I on physio ball
YTML
Ad/Abduction w/ 2.5 plate

Then:
3 x 10
Tri Push Downs
One Arm Row (each)
Straight Leg Deadlifts (SLDL)
Sumo Deadlift High Pull (SDHP)
Lunges (each, w/ wt)
Step Ups w/ Knee Raise (each, w/ wt)

ARX Abs

Mon. Dec 12

2011-12-12T08:47:00.000-05:00

50 Reps of each
5 Minute Run
30 Reps of each
5 Minute Run
10 Reps of each
5 Minute Run

Air Squats (butt to bench)
Push Ups
Leg Raises
Slow Bicycles
Crunchy Frog
Split Squats
Pull Up Hang (# reps = seconds)

Fri. Dec 9

2011-12-09T09:23:00.000-05:00

10-8-6-4
Shoulders:
Front Raises
Lat Raises
Flys

Then:
10-8-6-4
Lat Pull Downs
Front Squats
Machine Row
MB Jump Squats

Wed. Dec 7

2011-12-07T08:28:00.002-05:00

3 Rounds

5/10/15 Thrusters w/ bar

5/10/15 Pull Ups

Run 2 Laps

5/10/15 Box Jumps

5/10/15 Burpees

(1^st round: 5 reps of each, 2^nd rd: 10 reps of each, 3^rd: 15)

abs

Mon. Dec 5

2011-12-04T21:59:00.000-05:00

12-8-6

Bench
Squat
Clean

Abs: AMRAP 7 Minutes straight
10 Hanging Knee Tucks
15 Hanging Straight Leg Raises
20 Hanging Bicycles

Fri. Nov 25

2011-11-25T09:54:00.002-05:00

4 Rounds (Merm 2 Rds, Meghan 2-3 Rds)

Run 3 Minutes

Walking lunge, 20 Steps (No weight)

Jumping Jacks, 30 reps

Choice push ups, 15 reps

Run Fast (Merghan-strong) 1.5 minutes

Reverse walking lunges, 20 steps (No weight)

Dips, 20 reps

Then:

10, 9, 8,….1 abs

Leg Raises

Toe Touches

Bicycles (each side)

Wed. Nov 23

2011-11-23T07:10:00.002-05:00

10–8–6

Merm 8–6–4 @ Light to Med. weight

Meghan 8–6–4 @ Med. weight

Lat Pull Downs

Front Squat

Tri Pull Downs

Box Jumps

Ab Ripper X (P90X)

Mon. Nov 21

2011-11-20T19:07:00.002-05:00

AMRAP 20 Minutes

Run 2 Laps

2 Burpees

4 Pull Ups

6 Dynamic Squats

8 Air Squats w/ MB

** Each round, increase reps by 2 for each exercise.

Stabilizers

2 Front

2 Left

2 Right

45 on/15 off for each

Fri. Nov 18

2011-11-18T05:39:00.001-05:00

4-10-6-2

Bench

Upright Row

Walking Lunges w/ wt (total)

Step Ups w/ knee raise (total)

ARX

Wed. Nov 16

2011-11-16T06:56:00.001-05:00

Navy Seal Test Rd 2

Wed. Nov 14

2011-11-14T05:35:00.008-05:00

Navy Seal Test Rd 2

or

Warm Up:
10 Bench Pull ups
20 MB Twists
30 Lunges

21-15-9
OH Squats
Choice DL
SDHP
Mason Twist w/ 10# plate

Fri. Nov 11

2011-11-11T05:32:00.000-05:00

AMRAP 20 Minutes

Run 2 Laps – stairs

1 x ladder

10 KB Swings

8 One Leg Squats – on box (4 each)

6 Pull Ups

8 Core Push Ups

10 Dynamic Squats w/ MB

Wed. Nov 9

2011-11-09T05:35:00.000-05:00

Warm Up:

2 Rounds

AMRAP Pull Ups

10 Push Ups

10 Dynamic Squats

Then:

14-10-6

Incline Bench (DB or Bar)

Lawn Mower Rows

Front Squats

SL DL

ARX

Mon. Nov 7

2011-11-07T05:43:00.002-05:00

3 Rounds (4 Total)

3 Tuck jumps

Sprint Court

10 Knee to Chest Planks

Skip Back – high knees

15 Streamline Jumps

Run Suicide

Reverse Run – heels to butt

Jog Back

Rest 5 Min

1 Round for TIME!

Fri. Nov 4

2011-11-04T05:42:00.002-04:00

3 x 5

Bent Over Flys

Y’s, T’s, A’s

Overhead “C”

8-4-2 Med weight

Lats

Squats

Tricep Extensions

ARX

Wed. Nov 2

2011-11-02T08:39:00.000-04:00

Tabata 6x 30on/10off

Push Ups

Air Squats

Dips

Split Squats

Sit Ups

Supermans – arms only

Mon. Oct 31

2011-10-31T06:45:00.002-04:00

3 Rounds

11-8-5

Thrusters + OH Squat

Machine Rows

MB Pick Up (each)

Bi Curls

Abs

Fri. Oct 28

2011-10-28T05:36:00.000-04:00

Group 1: MB Circuit 45/15

Group 2: AMRAP 7 Minutes

5 Pull Ups

7 Burpees

9 Box Jumps

Group 3: AMRAP 7 Minutes

20 Incline abs w/ wt

15 Pike Ups on Physio Ball

10 Leg Raises on machine

Wed. Oct 26

2011-10-26T05:35:00.002-04:00

3 x 5

Lat Raises

Front Raises

Shoulder Rotate

12-10-8

Cleans

Lunges

DB Bench

ARX

Mon. Oct 24

2011-10-24T06:42:00.000-04:00

4 Rounds

Run 2 Laps

5 Jump Squats

Sprint Hallway

20 Choice Abs

Jog to Weight Room

DB Farmers Walk

10 Stacked Push Ups

AMRAP Pull Ups

Stabilizers

Fri. Oct 21

2011-10-21T05:36:00.002-04:00

9 Tri Push Downs

9 Front Squats

9 Kickbacks

20 Wall Balls – partners

9 Pull ups

6 Tri Push Downs

6 Front Squats

6 Kickbacks

15 Wall Balls – partners

6 Pull ups

3 Tri Push Downs

3 Front Squats

3 Kickbacks

10 Wall Balls – partners

3 Pull ups

Abs

Wed. Oct 17

2011-10-19T05:32:00.003-04:00

3 Rounds

- Increase wt each round

10 Bench

10 Thrusters

10 SL DL

10 One Arm Row

Abs

Mon. Oct 17

2011-10-17T05:43:00.001-04:00

Navy Seal Test Group 4

Fri. Oct 14

2011-10-14T05:40:00.000-04:00

Navy Seal Test Group 3

AMRAP 20 Minutes

8 Step ups w/ knee raise (each)

5 Y’s

12 Box Jumps

5 “Hey Arnolds”

8 Broad Jumps

Wed. Oct 12

2011-10-12T10:10:00.000-04:00

Navy Seal Test Group 2

Others:

12-8-6

Back Squat

SDHP

Machine Row

Mon. Oct 10

2011-10-12T10:09:00.002-04:00

Navy Seal Test Group 1

Others: AMRAP 20 Min.

Run 2 laps

8 Split Squats

8 Dips

8 Burpees

25 Choice Abs

Fri. Oct 7

2011-10-07T08:46:00.002-04:00

18-14-10-6

Pull Ups

DB Tricep Extension

Dynamic Squats

DB Bench

Fly Pulls

Wed. Oct 5

2011-10-05T05:39:00.000-04:00

*Partners

*One partner starts w/ one exercise, while the other starts the second. Count # of reps/seconds. Go until fatigue then switch. Begin where partner left off counting. Count TOTAL number of reps/seconds for each exercise and record.

AMRAP 4 Minutes

3 second descend push ups

MedBall “X”

Rest 1 Minute

AMRAP 5 Minutes

Run 1 lap

"T" w bands (double up band)

Rest 1 Minute

AMRAP 4 Minutes

Pull Up hold (count sec)

Leg Raises

Mon. Oct 3

2011-10-03T05:42:00.004-04:00

4 Rounds (min 20#)

Lunges – Arena

Jog Back

10 KB Swings

20 Goblet Squats

Lunges – Arena

Jog Back

10 KB Swings

20 OH Squats

12 x 25 Abs