Tag Archive for: bkfitfactory
LOE 4/30/10
Fun in the evening sun.
Warm UP-
Dynamic and Static flexibility.
5 Rounds of-
30 Seconds Sprint, O.H. Walking Lunges, 45 seconds rest.
2 minutes rest
Descending Ladder 10-1 each of
M.B. C&J, Box Jump, Box Dip
2 minutes rest
5 Rounds…
LOE 4/23/10
Chippy Sprint
Warm UP-
Dynamic and Static Flexibility
40 yard Sprint- 1X each
Straight, Left Turn, Right Turn, Lateral Heel to Heel, High Knees, Heels to Butt, Carioca, Knee Kick, Lateral Knee Kick, Track Start, Off of Belly and Off of…
LOE 4/18/10
CF- "DT" +++
Warm UP-
Dynamic and Static Flexibility
1 Mile jog
Five Rounds for time of:
Dead Lift- 12 reps (M;115lbs/F;85lbs)
Hang Power Clean- 9 reps (M;115lbs/F;85lbs)
Push Jerk- 6 reps (M;115lbs/F;85lbs)
100 each
Jack Knife, Super…
Post WorkOut Observations 4/11/10
Mission Accomplished!!!
Okay so today was much better than the last time we did this work out. It was much more organized and ran very smoothly in comparison to last time.
Before I go to far let me recognize two new comers Tzvi and Mela.…
LOE 4/11/10
Mission Impossible (redux)
Dynamic and Static Flexibility
Run 5 minutes - 200 Walking Lunge
Run 5 minutes - 150 Jacks
Run 5 minutes - 100 Air Squat
Run 5 minutes - 75 Sit UP
50 Push UP
25 Flutter Kicks
20 Mountain Climbers
15 Buprees…
Post WorkOut Observations 4/9/10
Steps and Bars
Welcome aboard to C.Pollard my good friend who made a long-awaited appearance.
Well we started off with a light Warm Up which consisted of just a little bit of box steps UP's and Jump Rope. lol
We transitioned into some 5X5…
LOE 4/9/10
Snatch's & Dead's
Warm Up-
Dynamic and Static Flexibility
Rope 3 minutes
Plyo Step UP's 20" Box 1 minute X 3 rounds (1 minute rest between rounds)
Burgener Warm UP / Skill Transfer Exercises
Hang Snatch- 5X5 Lvl 1 Sets Across / Lvl…
Post WorkOut Observations 4/4/10
Heck of a way to spend an Easter morning.
Well what can I say:) Great programming, great weather and a unbelievable group of athletes.
First of all let me start off by saying welcome aboard to Vitale who was supposed to start some time ago…
LOE 4/4/10
More Ladders HPC/Box Jump
Warm UP-
Dynamic and Static Flexibility
Tabata Sprint- 30 seconds on 30 seconds rest for 8 rounds
Alternating Ladders-
Hang Power Cleans- (M;135lb/F;95lbs) 10-1 reps
Box Jump- 1-10 reps
Wall Ball Tabata- 8 Rounds
K.B.…
Post WorkOut Observations 4/2/10
Dead Lift's and Burpee's oh my!
New kettle bell movements and burpees what could be better:)
Corey did a great job on the alt ladders finishing in just 8:36, using 135lbs. Not too shabby buddy I was quite impressed that you managed that time…
LOE 4/2/10
Alternating Ladders
Warm UP-
Dynamic and Static Flexibility
3 minutes Rope
Alt Ladders- for time=
Dead Lift- (M;135lbs/F;95lbs) 10-1 reps
Burpees- 1-10 reps
3 minutes Rope
Core Chipper- X's 3 Sets each
Street Sweeper W/Chest Press…
Post WorkOut Observations 3/26/10
R.I.C.E.
I'm really exhausted from the KB workshop so I will keep it short and sweet!
To the group I want to say that I'm sorry, I think that I may have pushed you guys a little to hard and to Max for not getting back to him on time and him…
LOE 3/26/10
Dynamic & Static Flexability
50 each x3
Jacks, Mt Climbers, Flutter Kicks, Crunches
Tabata-
Jump (air) Squat
Push Up
KB Figure 8-hold (M;20kg/F;16kg)
Lunges (jump)
Walk Out (super plank)
KB Swing(M;20kg/F;16kg)
21/15/9 each
Thrusters-…
Post WorkOut Observations 3/21/10
Mission Impossible
Legs and Lung's 5k?
Well, after last nights festivities it was very difficult to motivate myself to get up this morning. I found my inspiration by thinking about the disappointment my absence would cause the team and I…
Athetes in Action 3/21
Happy Spring!!
LOE 3/21/10
5K Challenge
Warm UP- Dynamic/Static Flexibility
Jog 5 minutes- 200 Walking Lunges
Jog 10 minutes- 150 Air Squat
Jog 15 minutes- 100 Sit UPs
Jog 10 minutes- 75 Push UPs
25 Pull UPs- Jog 5 minutes
Cool Down- Static/Dynamic Stretches
Happy Birthday Coach
Surprise!!
Thank you everyone for the festivities last night... good money.
You guys are the best I had mad fun and was still able to run with the class at 11am. Eddie no more shots please I'm good:X LOL. That was the best Birthday in…