Good News: Sign Up for Weekday Warrior Bootcamp OVER THE PHONE!

You may sign up for next week's (Mon (10/17) through Fri (10/21)) Weekday Warrior Bootcamp at the Harris YMCA OVER THE PHONE!!!! You do not have to go into the Harris Y in person to reserve your spot. However, this option is only good until this Friday (10/14).  

Remember, you must sign up by Friday to guarantee your spot(s) in child watch.  When you sign up, be sure to let them know which days you will be there, how many kids you will have in child watch, as well as their ages.

Bootcamp cost: $20 for all 5 days (Monday through Friday) OR $5/ day.

Bootcamp Instructors: Erin Borchard, Leonard Wheeler, Mary Dare, Mary Queen, Andrew Grant, Laura Fusaiotti

Call Kim Wiebel @ 704.716.6834 OR 

Rachel Jones @ 704.716.6835.

Tomorrow's Total Strength Class @ Siskey

EQUIPMENT: Mat, Gliders, Heavy Dumbbells (DBs), Medicine Ball (MB)

WARM-UP:

*30 sec. x Jack

*30 sec. x Plank - Double Hand Hop

*30 sec. x Jack

*30 sec. x Plank - Double Foot Hop

*30 sec. x Jack(-Touch?)

*30 sec. x Plank - All 4s Hop

*30 sec. x Jack(-Touch?)

*30 sec. x Plank - All 4s Hop

MAIN SET: 3 Rounds of AMRAPs: 2 min. ON/ 30 sec. OFF

#1:

*6 x Triangle Push-Up (mod: on knees)

*6. x DB Rainbow to 2x Lateral Hop over DB 

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up (glide out, go to knees at last possible second, gently end on belly, move hands in, push-up to return to plank)

#2:

*4 x MB OH Ninja Step-Up to DB Slam Squat (Jump) (mod: place MB on floor to get up)

*4 ea. x Rolling MB Push-Up-Hop In (R p-u - hop in & roll center - L p-u - hop in & roll center = 1 rep)

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

#3:

*5 x Dive Bomber - Dip Fwd. (challenge: and Back) (mod: drop to knees on descent)

*5 x Sumo Squat Bicep Curl to Shoulder Press (stay down in deep squat!!)

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

#4:

*6 x DB Squat-Thrust-2x Tuck-In-Deadlift (to Jump) (DBs in hands and stay at sides)

*6 x Step Back Split Squat Thrust (step back lunge + OH press)

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

#5:

*5 ea. x See-Saw RDL High-Pull

*5 x Weighted Sumo Jack

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

-1 min. x Supine Double-Leg Lifts (DB on floor OH to anchor self)

-1 min. x Double-Arm Hyper-Plank Glide Out to Belly - Push-Up

-1 min. x Supine Double-Leg Lifts (DB on floor OH to anchor self)

TRX Tuesday

Here's the workout I did at home this morning, using a set of 15 lb. dumbbells and a TRX suspension system.  Some of the TRX exercises are ones we will use in next week's Weekday Warrior Bootcamp at the Harris Y...I had to practice them before attempting them in public=)  Thanks to fellow instructor, Mary Dare, and her exercise ideas, we have a FABULOUS day of TRX, Yoga-Strength, and Core Work planned for day 2 of the bootcamp (Tuesday, 10/18).

NOTE: If you do not have access to a TRX system, set up two benches or two chairs about a foot and a half apart (just enough room for your body to fit between them).  You'll be able to mimic almost every exercise, except for the ring rows (pull-ups).

WORKOUT BREAKDOWN:

5-4-3-2-1 x

• Man Maker (15 lb. DBs)
• Inverted Jack Knife Burpee (tuck roll to pike up to handstand)(mod: tuck roll - kick up to handstand vs. wall)

3 Rounds:

• 10 ea. x TRX Bulgarian Split Squat (lunge w/ rear foot in band) to Hop
• 10 x TRX Ring Dip
• 20 x TRX Ring Row (in hanging crab position, pull-up)

5-4-3-2-1 x

• Man Maker (15 lb. DBs)
• Inverted Jack Knife Burpee (tuck roll to pike up to handstand)(mod: tuck roll - kick up to handstand vs. wall)

3 Rounds:

• 10 ea. x Single-Leg TRX Squat + Hop (hands holding TRX handles)
• 5 ea. x T-Y-I Series (hold TRX handles in hands, lean back and pull handles back and out to T, then up and out to Y, then straight up to I)
• 5 x 4x TRX Decline Push-Up to 8x Decline Mtn. Climb (feet in TRX bands)

OFS Bootcamp at Ballantyne Corporate Park - Tonight 5:30pm (Brixham Tent)

WARM-UP:

3 Rounds -

• 1 min. x Run (work way into a sprint by round 3)
• 1 min. x Air Squat

DRILL #1:

4 Rounds - 

• 1 min. x Handstand (vs. wall) (modification: decline plank hold @ low wall)
• 1 min. x Hold Bottom of Lunge (switch legs ea. round)

DRILL #2:

10-9-8-7-6-5-4-3-2-1 x 

• Curb Plank Walk Down/Up to Incline Push-Up + Hop-In
• Sprint lengths of parking lot

DRILL #3:

5 Rounds -

• 1 min. x Burpee-Broad Jump
• 1 min. x Reverse Plank Hold (mod: hold table top (bent knees reverse plank))

DRILL #4:

10 Rounds -

• 10 sec.ON/ 10 sec. OFF x Ground L-Sit (mod: seated hold heels up off floor (straight legs))

Erin's Group Ex Schedule - 10/10 - 10/16

• Monday (10/10); 9:45am - Lead CrossFit WOD (S3 Endurance - CrossFit Ballantyne)
• Monday (10/10); 5:30pm - OFS Bootcamp (Ballantyne Corporate Park - Brixham Tent)
• Wednesday (10/12); 9:30am - Total Strength (Siskey Y - Room 2)
• Wednesday (10/12); 5:20pm - Total Strength Extreme (Morrison Y - Main Grp Ex Rm)
• Thursday (10/13); 9:45am - Lead CrossFit WOD (S3 Endurance - CrossFit Ballantyne)
• Friday (10/14); 5:45am - Athletic Conditioning (Harris Express Y)

Announcement: 10/17 - 10/21 is Weekday Warrior Bootcamp at the Harris Y (Monday through Friday from 9:45am until 11am).  Instructors will be Erin Borchard, Leonard Wheeler, Mary Queen, Mary Dare, and Andrew Grant.  Cost is $20 for the entire week or $5 per day.  Sign up by 10/14 to guarantee your child's/ children's spot(s) in Child Watch.

Second Go-Round

Last Sunday, I taught a super tough Cardio-Strength Challenge at the Harris Y.  I received feedback from at least 6 or 7 participants from that class that they enjoyed it but that they were SORE (inner thighs and buns) for days afterward.  I figured that it was too good not to have a second go-round at it.  So, I swapped in some different exercises here and there, and taught something very similar to the Cardio Strength gang at the Siskey Y early this morning.  See below for the workout breakdown:

WARM-UP:

*3 min. x Weighted Jack (light DBs)

*@ top of ea. minute: 10 x DB Squat-Thrust-Jump (DBs stay down at sides on jump)(challenge: add push-up)

CARDIO ABS: (mat, light DBs)

    -15 x Jump Squat

*1 min. x Alternating Supine Opp-Arm/ Opp Leg Lift (light DBs in hands)

    -15 x Jump Squat

*1 min. x Plank + Alternating Straight Arm Fwd. and Back (light DBs in hands)

    -15 x Jump Squat

*1 min. x Single-Leg Tuck-Up + Double-Arm Bicep Curl

    -15 x Jump Squat

*1 min. x 10 sec. Plank to 10 sec. Down Push-Up Hold (option: atop DBs)

    -15 x Jump Squat

STRENGTH TRNG.: Rep Countdown w/ Return Strength Interval b/w ea. set

RETURN INTERVAL:

*45 sec. x X-Body Punch

*5 x Dynamic Lunge R-Lunge L-Sumo Squat (challenge: add light DBs)

*5 x Frog Hop Burpee Fwd & Bkwd (2 burpees per rep)(mod: no push-up)

SET #1:

30-20-10 (15 ea.-10 ea.-5 ea.) x Single-Arm KB Squat Swing (1/2 reps R, then 1/2 reps L)

------> RETURN INTERVAL b/w 30 and 20; b/w 20 and 10

SET #2:

30-20-10 ea. leg x KB (same arm-same leg) Overhead In-Place Lunge (all R, then all L)

------> RETURN INTERVAL b/w 30 and 20; b/w 20 and 10

SET #3:

30-20-10 x Down-Squat Hold + Bicep Hammer Curl 

------> RETURN INTERVAL b/w 30 and 20; b/w 20 and 10

SET #4:

30-20-10 x KB Goblet Squat Thruster

------> RETURN INTERVAL b/w 30 and 20; b/w 20 and 10

Inaugural Friday 5:45am Harris Express Athletic Conditioning Class

WARM-UP: (handled resistance band)
3 Rounds -

• 30 sec. x Hollow Body Hold + Resisted Straddle (resistance band around insteps of feet, handles in hands up by shoulders)
• 30 sec. x Resisted Push-Up (resistance band around upper back and b/w armpits, choke up on band)

JOG 7 FLIGHTS OF STAIRS UP TO TOP FLOOR OF PIEDMONT ROW PARKING DECK

CONDITIONING: (5 lb. dumbbells)

1) 6 Rounds: 30 sec. x Burpee; 15 sec. x Sprint

*Alternate w/ Partner for 4 minutes:

     Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back

     Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)

2) 6 Rounds: 30 sec. x Traveling Lunge Jump (hop feet center ea. rep); 15 sec. x Uneven-Arms Push-Up (switch arms ea. rep)

*Alternate w/ Partner for 4 minutes:

     Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back

     Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)

3) 6 Rounds: 30 sec. x Burpee-Jack; 15 sec. x Traveling Jumping Jack

*Alternate w/ Partner for 4 minutes:

     Partner 1: Weighted Sprint (w/ 5 lb. DBs) up ~50m Hill/ back

     Partner 2: Hold Plank atop DBs (alternate rounds of 1) Regular Plank, 2) R Side Plank, 3) L Side Plank, 4) Reverse Plank)