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Posts Tagged ‘squats’

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Downtown- Week 2 #6- Record board challenge & some new band exercises!

By on Thursday, July 8th, 2010 | No Comments

Downtown 7/5 Monday #117 Record board challenge- squats :90 30/30, 50/10 1. russian twists 2. sky divers 3. supermans 4. verticals 5. Squat Thrusts (1-hand advanced) rest 60 Stations 40/20 1. Band shuffle/squat/press 2. diamond cutters 3. mountain stretchers 4. hindu pushups 5. bicycles 6. crab hold 7. Band high pulls Wednesday 7/7  #118 Card [...]

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Record Board results- Squats :90

By on Wednesday, July 7th, 2010 | No Comments

Nice job everybody! The record board will be updated later today! Women Elaine 96 still #5 all-time Miriam 91 #4 all-time Lauren D. 85 #5 all-time Leah F. 84 Mary 82 Lindy 80 Frances 79 Amy K. 77 Cheryl 75 Katie W. 74 Ally 73 Chelsea 73 Julie D. 72 Jennifer A. 72 Chelsea 71 [...]

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Record Board Challenge Results- Mini Circuit 3:00

By on Monday, June 7th, 2010 | No Comments

Great Job Everybody! Record Board Will be Updated Lated This Week. Women Jenny 7.25 #1 all-time Lauren P. 7 #2 all-time Lindy 7 #2 all-time Wendy 6.75 #3 all-time Taryn 6 #4 all-time Maggie 6 #4 all-time Katie P. 5.75 #5 all-time Karla 5.75 #5 all-time Cheryl 5.5

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Stations and Baseball

By on Tuesday, April 6th, 2010 | No Comments

Stations 40/20, 50/10 1. Band Pull apart and lunge 2. Speed Jumps 3. Hindu Pushups 4. Bridge Pikes 5. Bear crawl pushup Baseball 20 minutes mark score on board- 10 reps each 1st- burpees 2nd- inchworm pushups 3rd- 1-leg hip pop ups home- Squat Jumps

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Khaos- Cleans and Swing/Squat and some more Swing/Squat

By on Tuesday, March 30th, 2010 | No Comments

Cleans from floor/clean and press/clean and push press 8:00 TGU- 3 sets of 3-5 reps Swing x 50 BW squat x 10 Swing x 40 BW squat x 20 Swing x 30 BW squat x 30 Swing x 20 BW squat x 40 Swing x 10 BW squat x 50 If Time- Squat Turkish Get-ups

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Khaos- 100 Swings x2, Cleans and Couplets Galore!

By on Thursday, March 18th, 2010 | No Comments

100 swings- 20 2-handed, 20/20 1-handed, 20- alternating, 20 walking 6:00 to finish. Finish early- bridge and or wall squat Cleans demo 4:00 Couplets :15/:15 x 8 1. Goblet Squat/Negative Pushups 2. Pullover/Hip Thrust 3. Bottom TGU/windshield wipers 4. Overhead Reverse Lunge/ Monkey Jumps 5. You pick (if time) 100 swings again

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Core and 9-Stations Circuit–Monday makeup

By on Monday, March 8th, 2010 | No Comments

core circuit 40/20, cont 30 1. Undertaker situps 2. Sky diver holds 3. Hip thrust with a Twist 4. Bicycles. Repeat 2x for 30s Stations 60/60, 40/20, 20/10 1. Bulgarian split squats 2. Agilty ladder jumping jacks 3. Iso-holds leg kicks 4. Kettlebell 1-handed swings 5. Band bear crawl 6. Mb slam 7. Squat thrust [...]

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Phase #2 Core, Gassers, and Stations

By on Monday, February 8th, 2010 | No Comments

core 30/30, 40/20 1. russian twists 2. hip thrusts 3. bridge 4. crab walk bridge 5. knee to chin 6. agility hops Gasser 40/20 1. Jumping jacks 2. squats 3. high pogo jumps Stations 30/30 1. Band walks 2. Pushups 3. KB Swings 4. Monkey Jumps 5. Band seated rows 6. Wall Squat 7. inchworms [...]

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3-minute mini-circuits for reps + more trisets

By on Wednesday, January 27th, 2010 | No Comments

3 minute circuits 10 reps each-rest :90 1. band rows and pushup burps 2. 1-legged squat thrusts and med ball wall slams 3. frog jumps and mule kicks 4. KB high pulls and mountain jumpers Trisets 30/60/90 1. bear/crab/bunny 2. KB 1-h swings/ kb halo squats/ kb pullovers 3. hindu pushups/ scissor lunges/ high knee [...]

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Killer core, tabatas, and 50/10 madness

By on Monday, January 25th, 2010 | No Comments

Core circuit 40/20, 50/10 1. bridge walkouts 2. russian twists 3. knee to chins 4. windshield wipers 5. bridge tabata 20/10 bottom to bottom squats stations 40/20, 50/10 1. Band high pulls 2. chin ups 3. spiderman pushups 4. crab walks 5. med ball slam/squat thrust

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