Colossal Countdown - Our Fond Friend

EQUIPMENT: Mat, Heavy Dumbbells (DBs), 1 Extra Heavy Dumbbell 

WARM-UP:

2 x thru: (heavy DBs)

*30 sec. x Jumping Jack

*30 sec. x 1DB Jumping Jack

*30 sec. x 2DB Sumo Squat Jumping Jack

2 x thru: (extra heavy DB)

*30 sec. x Goblet Squat

*30 sec. x R Rack Lunges

*30 sec. x L Rack Lunges

----------------------------------------------------

~10 ea. x 1/4 Turkish Get-Up (extra heavy DB)

*100-80-60-40-20: Low Jacks 

*10 - 8 - 6 - 4  - 2: DB Squat Clean and Thruster

~5 ea. x 1/2 Turkish Get-Up (to 1 knee)

*80-60-40-20: Air Squats (alt. Regular and Sumo every 10 reps)

*8 - 6 - 4  - 2: (Donkey Kick to) DB Pike Push-Up to Sumo Squat Curl and Press

~3 ea. x Full Turkish Get-Up

*60-40-20: Single-Arm SDLHP (switch arms ea. 10 reps)(w/ 2 DBs in hands; only using 1DB at a time)

*6 - 4  - 2: 2 Push-Up/ 2 OH Press Weighted Burpee 

~3 ea. x Full Turkish Get-Up

*40-30-20-10: Single-Arm Thrusters (switch arms every 5 reps)

*4-3-2-1: Man Maker

~3 ea. x Full Turkish Get-Up

*20-10: Front Rack Side Lunges (switch legs every 5 reps)

*2 min.-1 min.: Single-Arm Atop DB Push-Up to 3x Lateral DB Hop-Overs OR Single-Arm DB Deadlift to 3x Lateral DB Hop-Overs

ABS:

*1 min. x Suitcase Crunch

*30 sec. ea x Side Suitcase Crunch

*1 min. x Plank - Side Knee Touch

*1 min. x Plank - Knee to Forehead 

A Break From All of the Pounding - Zero Impact Workout

Below is the workout I am planning to use with a client of mine this afternoon.  She recently sprained her ankle, so this training session will have VERY limited impact.  This is a great one to try if you're struggling with a lower body injury, or simply if you want to give your body a break from the rigors of jumping and running.

WARM-UP:

60 sec. - 45 sec. - 30 sec. x

*Cross-Body Punch in Sumo Squat (5 lb. DBs)

*Bent-Over Fly (8 lb. DBs)

*Supine Fly (8 lb. DBs)(elevated legs, 90 degree hip/ knee bend)

THREE TIMES THIRTY SETS:

 3 x thru:

*30 x DB Deadlift (heavy DBs OR w/ barbell?)(if necessary: go Sumo to limit ankle ROM)

*30 x Halo (in partial squat, circle 1 DB around head using torso) (15 clockwise, 15 counterclockwise)(back and front = 2 reps)

*30 x Hammer Curl

3 x thru:

*30 x Renegade Row in Knee Plank (Push-Up + Row R and Row L = 2 reps)

*30 x Partial Hanging Tuck-Ups (w/ high box under feet)

*30 x (15 x R and L) x Standing Side Tilts w/ Stability Ball OH

3 x thru:

*30 x Sumo Squat DB Half Circle (vs. wall)

*30 x (15 x ea. arm) S-A Heavy DB Snatch

*30 x Seated Single-DB Shoulder Press (challenge: in V-Sit)

3 x thru:

*30 x MB Push-Up (hands atop MB)(mod: on knees)

*30 x MB Russian Twist Slam/ Catch

*30 x MB Figure 8 (in Sumo Squat)

FINISHER: (if time)

3 Rounds - (as fast as possible)

*5 x Dead Hang Pull-Up

*15 x DB Thruster (15s)

STRETCH:

Erin's Group Ex Schedule for Week of: 12/4 - 12/11

• Sunday (12/4) 3pm - Winter Weekend Bootcamp (meet @ Erin's house)
• Monday (12/5) 9:45am - CROSSFIT S3 WOD
• Wednesday (12/7) 9:30am - Total Strength (Siskey Y - Room 2)
• Wednesday (12/7) 5:30pm - Total Strength Extreme (Morrison Y - Main Grp Ex Room)
• Thursday (12/8) 9:45am - CROSSFIT S3 WOD
• Friday (12/9) 5:45am - Athletic Conditioning (Harris Express Y)
• Sunday (12/11) 1:30pm - Athletic Conditioning (Morrison Y - Main Grp Ex Room)
• Sunday (12/11) 3pm - Winter Weekend Bootcamp (meet @ Erin's house)

Winter Weekend Bootcamp Starts Tomorrow - 3pm

I have received a number of requests from personal training clients and friends to begin hosting an affordable weekend bootcamp.  I have finally gotten my act together, and we begin our "Winter Weekend Bootcamp" tomorrow afternoon.  Please see details below.  Continue to scroll down, too, to see a preview of tomorrow's workout.

*Sundays @ 3pm

*December through February 

*$10/ person for a 1 hour session

*Bring water and a towel

*We will be outdoors mostly, so dress appropriately

*Meet at Erin's house: email me directly if you are interested and would like my home address (erin.borchard@gmail.com)

*Please park in my neighborhood within the white hash marks curbside

*If you arrive late and cannot find us, we will be training in the medical offices parking lot across the street from my neighborhood (home of Arboretum Pediatrics, Charlotte OB/GYN, etc.)

WARM-UP:

*Jog to long grassy area by Arboretum Pediatrics

Traveling Dynamic Warm-Up

*High-Knee March

*Walking Butt Kickers

*X-Body Kicks

*Samson Stretch

*Alternating Side Lunges

Traveling Metabolic Warm-Up

*Squat-Thrust-Broad Jump there

*Squat -Thrust-2x Bkwd. Hop back

*Squat-Thrust-Lateral Hop (R lead) there

*Squat-Thrust-Lateral Hop (L lead) back

SPRINT AND STRENGTH: (if big group: 1/2 start w/ strength, 1/2 start w/ run)

#1: @ Grassy Hill-

*5-4-3-2-1 x Bkwd. Bear Crawl Up Hill/ Fwd. Bear Crawl Down (challenge: 5x Plank Jack @ top and bottom of hill ea. time)

*5-4-3-2-1 x Knee-Slapping High-Knee Run there/ back (short length of lot)

#2: @ Fountain-

*30-20-10 x Box Jumps OR Alternating Russian Step-Ups

*3-2-1 x Sprint Around Fountain (3x = 3x counterclockwise AND 3x clockwise)(pass on your right!!!)

#3: @ Fountain-

*15-10-5 x Decline OR Incline Push-Up + Hop-In (feet hop into hands; in decline, feet hop down from box/ back up to box)

*3-2-1 x Side Shuffle Around Fountain (always facing inward)(3x = 3x counter AND 3x clockwise)

#4: Parking Space and Curb

*12-10-8-6-4-2 x Plank Walk Down/Up Curb to Incline Burpee + Curb Hop

*12-10-8-6-4-2 x Fwd./ Bkwd. Parking Space Shuttle Run (long length of parking space: Run Fwd. full length - floor touch - Run Bkwd. full length - floor touch)

Southern Express Baseball Bootcamp (13 and under)

My husband and brother-in-law (both former professional baseball players) coach a 13 and under travel baseball team, called the Southern Express.  Throughout the winter months (December through February), I will be putting the boys through a 45-minute bootcamp every Saturday.  The goal is to introduce them to sport-specific conditioning and to increase their overall strength, speed, and agility.

These little guys are just starting out with this kind of intense training, so expect a lighter version of my typical bootcamp.

Below is the workout breakdown from our first Southern Express Baseball Bootcamp:

WARM-UP:

*10-9-8-7-6-5-4-3-2-1 x Air Squat

*1-2-3-4-5-6-7-8-9-10 x Push-Up

SHORT PARTNER SPRINTS: (use width of track @ straightaway)

*1 to 10 Partner Count-Up of Sprints there/ back

P1: Sprint there/ back 1x

P2: Hold Plank

-switch

P1: Sprint there/ back 2x

P2: Hold Plank

-switch

....all the way to:

P1: Sprint there/ back 10x

P2: Hold Plank

-switch

FOUR CORNERS DRILL:

*Corner #1: 10 x Alternating Lunge Jump

Run to Corner 2

*Corner #2: 20 x Mountain Climb (R and L = 1)

Run to Corner 3

*Corner #3: 30 x Lunge Jump Squat

Run to Corner 4

*Corner #4: 40 x Mountain Climb

Run to Corner 1

FOUR CORNERS DRILL:

*Corner #1: 5 x Burpee

Run to Corner 2

*Corner #2: 10 x Knee-Slap Tuck Jump

Run to Corner 3

*Corner #3: 15 x Burpee

Run to Corner 4

*Corner #4: 20 x Knee-Slap Tuck Jump

Run to Corner 1

Saturday 8am Cardio Strength (Siskey Y) - "Pardon the Interruption"

"Pardon the Interruption"

EQUIP: Mat, Med Ball (MB), Heavy Dumbbells (DBs)

WARM-UP:

1 min. - 45 sec. - 30 sec. x 

*MB Figure 8 (in Sumo Squat)

*Alternating MB Single-Leg Pike-Ups

*MB Plank Side-to-Side Toe Taps

INTERRUPTED 5 min. AMRAP #1: 

~w/ 4x Renegade Row (DB Push-Up + Row R/ Row L) on the minute every minute

*10 x

• Standing MB Tricep Toss to (No Wall) Wall Ball
• V-Sit Russian Twist Slam Balls (R and L = 2 reps)

-if MB doesn’t bounce, just do MB Russian Twist (but R and L = 1 rep)

DECADE DOOZIE: (focus: chest, back, abs)

*10 x Side-to-Side 1-Step Walking Push-Up

-10 x Wide Knee-Slapping Tuck Jump OR Wide Knee-Slapping High-Knee Run

*10 x Supine DB Fly (challenge: w/ Legs Elevated, 90 degree knee bend)

-10 x Wide TJ or H-K Run

*10 x Bent-Over DB Fly

-10 x Wide TJ or H-K Run

*10 x Standing DB Front Raises

-10 x Wide TJ or H-K Run

*10 x DB Good Morning

-10 x Wide TJ or H-K Run

INTERRUPTED 5 min. AMRAP CHIPPER #1: 

~w/ 4x Side Lunge Thruster on the minute every minute

*10 x

• Step-Back Lunge + MB Chop
• MB Slam Squat + Broad Jump Fwd. and Bkwd. over MB

DECADE DOOZIE: 

-same as above

INTERRUPTED 5 min. AMRAP CHIPPER #1: 

~w/ 6x DB Power Clean (challenge: 3 ea. x Single-Leg) on the minute every minute

*10 x

• MB Foot Squeeze “Squat Catch and Release”
• MB Plyo Push-Ups (mod: on knees; walk hands up/ down MB)

DECADE DOOZIE: 

-same as above

INTERRUPTED 5 min. AMRAP CHIPPER #1: 

~w/ 4x Lateral Hop Over 2 Spaced DBs there/ back on the minute every minute

*10 x

• Slamming MB Up-Down (hop out to plank w/ hands atop MB, hip dip, hop in, get MB OH, slam)
• Heel-On-Ball In-Place Lunge (10 x R and 10 x L)

DECADE DOOZIE: 

-same as above

“It’s NEVER too late, it’s NEVER too bad, and you’re NEVER too old or too sick to start from scratch once again.”

"The Three, and Then Some" - Fri 5:45am Athletic Conditioning (Harris Express)

WARM-UP: (do together as a group)

10-9-8-7-6-5-4-3-2-1 x Air Squat

10-9-8-7-6-5-4-3-2-1 x Windmill Push-Up

------------

“The Three”

3 Rounds -

• 3 x Lunge-Curl-Switch R and L to OH Lunge R and L
• 3 x Frog Burpee (Fwd. and Bkwd. = 1 rep (6 total push-ups))
• 3 x 1/2 Circle Plank Glide (to R, back center, to L, back center = 1 rep)

Conditioning Set #1: (from north side of room to south side)

• 40-30-20-10 x Palms-In Thruster
• 4-3-2-1 x Glide Fwd. there/ Glide Bkwd. back

“The Three”

3 Rounds -

• 3 x Lunge-Curl-Switch R and L to OH Lunge R and L
• 3 x Frog Burpee (Fwd. and Bkwd. = 1 rep (6 total push-ups))
• 3 x 1/2 Circle Plank Glide (to R, back center, to L, back center = 1 rep)

Conditioning Set #2: (from north side of room to south side)

• 1-2-3-4-5-6-7-8(-9-10) x (Weighted) Burpee
• 1-2-3-4-5-6-7-8(-9-10) x Sprint there/ back

“The Three”

• same as above 

Conditioning Set #3:

• 40-30-20-10 (1/2 reps R, 1/2 reps L) x Front Rack Step-Back Lunge + Drive-Up
• 4-3-2-1 x Reverse Tabletop Glide there/ Fwd. Hand-Push (gliders under hands) back

“The Three”

• same as above 

Conditioning Set #4:

• 5 x DB Squat Swing Broad Jump Fwd.
• Weighted Sprint back (DB held center and chest high)
• 4 x DB Squat Swing Broad Jump Fwd.
• Weighted Sprint back (DB held center and chest high)
• ...all the way to 1 x DB Squat Swing Broad Jump Fwd./ Sprint back

“The Three”

• same as above 

ABS:

3 min. AMRAP - *10 x Boat Sit + DB Press and *10 x Elbow Plank DB Pass-Unders