Week of 24-28 Feb

24 Feb

Stronglifts Workout B
5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
3xFailure Strict Pull=ups
3x1min Plank Holds

25 Feb

Team 10K Row

Teams of 3 switch every 500M - must complete 7 burpee box jumps before rowing again

26 Feb

Stronglifts Workout A
5x5 Squats
5x5 Bench
3xFailure Inverted Rows
3xFailure Push-ups
3x12 Leg Raises

27 Feb

Sweaty Balls

TEAM WORKOUT (teams of 2)
You will run together and carry your Med ball with you when you run!
"Sweaty Balls"
5 rounds
Run 1/2 lap
20 Wall Balls (split)
run 1/2 lap
20 Burpees (split)
each team member run an individual lap while teammate hold med ball
20 Med Ball Situps

28 Feb

 

Stronglifts Workout B
5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
3xFailure Strict Pull=ups
3x1min Plank Holds

Week of 18-21 Feb

18 Feb

Team relay run

19 Feb

Stronglifts Workout B
5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
3xFailure Strict Pull=ups
3x1min Plank Holds

20 Feb

Weather permitting we are going to take the run outside

21 Feb

Stronglifts Workout A
5x5 Squats
5x5 Bench
3xFailure Inverted Rows
3xFailure Push-ups
3x12 Leg Raises

20140218

4, 5 or 6 mile team relay run with 10 burpees after the completion of every mile.

6 miles
Hart/Creekmore              
49:00, great job doing 6 miles today

5 miles
Mike D/James
33:51

4 miles
Grabski/Clarke
30:42

Penafiel/Qureishi
32:56

Phillips/Pichardo/Bender
33:59

20140213

4 or 5 mile team relay run with 10 burpees after the completion of every mile.

Good job on the relay run, we like it so much we may this an every week event.

Grabski/Clarke/Penafiel Team of 3 but work as a team of 2

4 miles   30:56

James/Mike D

5 miles 32:55

Week of 10-14 Feb

Monday:
Stronglifts Workout B
5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
3xFailure Strict Pull=ups
3x1min Plank Holds

Tuesday:
“Boat Race “
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds

Wednesday:
Stronglifts Workout A
5x5 Squats
5x5 Bench
3xFailure Inverted Rows
3xFailure Push-ups
3x12 Leg Raises

Thursday:
TBD - Will be a team cardio intensive workout

Friday:
Stronglifts Workout B
5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
3xFailure Strict Pull=ups
3x1min Plank Holds

20140206

7 Minutes of Burpees
followed by 2.5 mile run or 4K row

Clarke           73
James            86
Creekmore    85
Velez            96
Phillips         71
Hart             90
Grabski        75
Mike D         96
Thomas        85

20140205

Workout B

5x5 Squats
5x5 Overhead Press
1x5 Deadlifts
3xF Pull-ups
3x30 sec plank holds

20140204

4 FEB 2014

Team run

Run 4 miles as a team - both team members must compelte 10 burpees after each mile.

This was a good test on the track of a pure cardio. 

Penafiel / Clarke - 31:33
Hart / Grabski - 32:10
Qureishi / Pichardo - 33:50
Thomas / Phillips - 34:10
James / Diubaldi - 34:40 (they did 5 miles)

Month of Feb

Plan for the month of Feb will be like this:

M-W-F  Strength Training

T-TH: Cardio/Team Workouts, primarily upstairs on the running track

M-W-F will consist of two workouts, A and B, you will alternate between A and B, we will help you with picking stating weights.

Workout A:

5x5 Squat

5x5 Bench press
3xF Inverted Row
3xF Push-ups
3x12 Reverse Crunch
(F=Failure)

Workout B:

5x5 Squat
5x5 Overhead Press
1x5 Dead lift
3xF Pull-ups
3x30 sec Prone Bridge