Feb 27 Workout

BlackJack
Pushups and Situps
20 pushups and 1 situp
19 pushups and 2 situps
all the way to 1 pushup and 20 situps

Fitness Workout:
20 Mins of cardio checking pulse every 5 mins
Lifting with 20 reps per set

Athlete Workout:
Bench 5-3-1-5
Incline Dumbell Bench 3x 8
Jumping Pullups 50
Hang Cleans 3x 8
Lat Pulldown 3x 8
Dips 2x Fail
Chinups 3x Fail
Alt Arm Curls 3x 8

Feb 24

(After 3 years of training in Somonauks Blue Room)

Crossfit:
10 plyo box jumps
15 GHD situps
20 Ab crickets
25 lunges
30 air squats
3 rounds for time

Fitness:
Cardio and upper body
20 minutes of cardio and check pulse every 5 mins

Athlete:
Squat 5x5
Plyo Box 3x 10
Jump Shrugs 5x 5
Med ball lunge and twist 50 total
Lat Plyo Box 50 touches

Vertimax:
warmup 1x 15 ankle hops
7 sets of 4 with power jumps
Cool Down 1x 15 Quick

Tommorow we will be in the classroom working on our WOD's - Workouts of the day
Students are creating a workout for crossfit, fitness, athlete gameday and athlete

Feb 23

Warmup: 10 walkouts 20 ab crickets, 10 trunk twists

Crossfit:
100 pushups for Time
then
1 pullup per minute adding 1 pullup each minute
ex. 1 pullup first minute then 2 pullups in the second minute and 3 pullups in the third minute. You do not get a minute rest instead you only get the amount of time you have left after your reps



Fitness
Legs and Cardio
Cardio 20 mins while checking pulse every 5 mins
Sets of 21-15-9 with leg exercises

Athlete
Bench 54321
Pullups 25
Upright Row 3x 8
Dumbell Flys 3x 8
1 arm curl and shoulder press 3x 8
T Bar Row 3x 8
Incline Curls 2x 12
Tricep Pushups 75

Feb 20

Crossfit:
5 Pullups
10 Burpees
15 Crunches

5 rounds add 5 reps to each exercise with each round

Athlete Game Day
FW Ladder
FW Mat
Med ball routine
200 crunches
light weights

Fitness:
Cardio and core

Athlete:
Hang cleans 3x 5
Jump Shrugs 5x5
Squat 5-3-5
Vertimax
Warm up 1x 15 quick
2x 12 power
2x 20 ankle hops
2x 12 Quick
Cool down 1x 8 power

Calf raises 3x fail
Dard 2x fail
Leg press calve raises 3x fail

Forget Exercise Machines

Machines? We don't need no stinkin' machines!

We were designed to run, jump, lift, throw, punch, pull, push, climb and swim. So that's what we do. Pretty simple.

Where PE is Going

Watch CBS Videos Online

Febuary 18th Workout

Crossfit:
Filthy 50
Box Jumps
Jumping Pullups
Chops
Walking lunges
Knees to elbows
Push Press with bar
Back Ext
Wall Balls
Burpees
Double Unders


Fitness
50 crunches
50 pushups
50 stepups
50 burpees
50 chops
2x thru

Athlete
Pullups 20
Chinups 20
Bench 5-3-1-3-5
Dumbell Curl and Press 3x 8
Uneven Pushups 15 each arm
Bosu Pushups 2x Fail
Plate Raises 2x 20
Upright Row with dumbells 3x 8

Back From Winter Break Feb 17

Crossfit:Fran
21-15-9 Thrusters and Pullups 2 rounds


Gameday Workout:
FW Ladder
FW mat
Med ball routine
200 crunches
Lat plyo box 50 touches
Light Lifting

Fitness
Core and Cardio Only

Athlete:
Squat 5-3-5-3
Hangclean 10-6-10
Pullups 3x Fail
Step Ups 20
Plyo Box Jumps 20 for each
Lunges with med ball 50



We Made the Newspaper
http://mywebtimes.com/archives/ottawa/display.php?id=375270&query=somonauk

Feb 11

Crossfit:
Squat Machine 100
Lunge and Twist 75
Step Ups 50
Roman Chair 25

Athlete Game Day:
Speed Ladder
FW Mat
Lat Plyo Box 50
Med Ball Routine
Light Lifting

Fitness:
Core and Cardio

Athlete
Squats 5-3-5
Roman DL 5-10-5
Bosu Ball Air Squat 20 reps
Calf Raises 3x Fail
Dard 2x Fail
Med Ball Routine

Vertimax 1x 15 Ankle warmup
2x 4 Power
3x 4 Quick
1x 15 Ankle Hop
1x 8 Power Cool Down

Feb 9

Crossfit: Cindy
5 Pullups
10 Pushups
15 situps


Count number of rounds done in 20 mins

Athlete Game Day Workout

Athlete
Lunge and Twist with dumbell or med ball 50 reps
One leg step up and press 2x 12 ea arm
Hang clean 3x5
Squat Machine 2x 20
Lat Plyo Box 100 Touches
Jump Shrugs 5x 3
Ab Crickets 200

Feb 6th

Crossfit: Deck of cards
Diamonds = Burpees
Hearts = Pushups
Clubs = Situps
Spades = Air Squats

Athlete Game Day
Ladder
FW Mat
Lat Plyo Box
Med ball routine
Light weights


Athlete
Upper Shredder
Jumping Pullups 21-19-8
Dumbell Bench 3x 8 Regular, 3x 8 Alternate Arm, 3x 3 Super Slow (3 cycles)
Dumbell Pushup and Alt Arm Row 18 total for each arm

Super Set
Bicep Curl Hang/8 Alt Arm Curls each arm/Curlups Max

Dips 3x FAIL with plate
Incline Curls

Fitness
200 Crunches
50 Lunges
Sets of 21-15-9 Leg Exercises

Feb 5

Crossfit:
25 med ball swings reps
25 GHD Sit-ups
50 Bench Press
25 Knees to Elbows
2 rounds



Athlete Game Day
Ladder
FW Mat
Lat Plyo Box
Med ball routine
Light weights

Athlete:
Hang Clean 3 sets of 5
Squat 5 sets of 5
Vertimax
Warmup 1x 8 power
3x 12 Quick
2x 20 ankle hops
Cool Down 1x 8 Power
Calf Raises 3x fail
Dard 2x fail
Jump Shrugs 3x 5
50 Double Unders


Fitness
Core and cardio only

Feb 3 Workouts

Crossfit:
5-5-5-5-5 Squats
5-5-5-5-5 Roman Deadlifts

Athlete: Gameday
Speed Ladder
FW Mat
Lat Plyo Box 50
Med Ball Routine
Light Lifting

Fitness Workout:
Lower Body sets of 21-15-9

Athlete Workout
Hang Cleans 3x 5
Jump Shrugs With Barbell 3x 5
Bench 5-3-1-5
Incline Bench 2x 20 Explosive reps
Side Step Up and Press 2x 8 each arm
Bosu Pushup 2x Fail
Bosu Upright Row 2x 10

Tommorow is Yoga Day

Feb 2nd

Everyone starts off the day with 100 crunches and 150 ab crickets

Crossfit:
10 knees to elbows
20 pullups
30 thrusters
40 pushups
50 med ball or weighted swings

Athlete
Squat 10-8-5-3
Step up 3x 8
plyo box 20 jumps on each
Vertimax 1x 12 ankle hops
2x 8 power
2x 8 quick
1x 25 Ankle hops
Cool Down 1x 8 power

Roman Deadlift 3x 8

Fitness Program:
Sets of 21-15-9 of upper body
Used for toning