Ladies,
I am going to take a few weeks off from programming for Dragon Park Group Fitness. Right now just about all of our members are either pregnant, injured, or doing other work-outs until the weather gets warmer.
So, if you are still looking for workouts to do, you can look at old workouts on the blog, pick one, and get after it!!
In about a month when the weather is nicer, I will start publishing some new workouts!
For those recovering, rest easy and continue to work (scale) within your capabilities!!!
Take care and keep up the fire everyone!!!
Adam
Sunday, February 10, 2013
Thursday, February 7, 2013
Friday, 8 FEBRUARY 2013
Today is the final 'blast from the past' so try to get it knocked out!!! Once again, if you can make it to Dragon Park, that would be ideal, but if you need to do it at the house because of the cold, simply pace out 100 meters (1 large step is roughly 1 meter) from your front door or garage and get after it!
WOD:
AMRAP 21
12 x overhead weighted lunges (hold a weighted object overhead; scale = weighted lunges with weight at chest)
6 x hand release push-ups (scale = regular push-ups)
Run 200 meter shuttle run (100 meters down and back; indoor substitution = 50 x jumping jacks)
Rest 1 minute
COMPARE TO: 14 SEPT 2012
Post number of rounds complete and weight of object to comments.
WOD:
AMRAP 21
12 x overhead weighted lunges (hold a weighted object overhead; scale = weighted lunges with weight at chest)
6 x hand release push-ups (scale = regular push-ups)
Run 200 meter shuttle run (100 meters down and back; indoor substitution = 50 x jumping jacks)
Rest 1 minute
COMPARE TO: 14 SEPT 2012
Post number of rounds complete and weight of object to comments.
Tuesday, February 5, 2013
Wednesday, 6 FEBRUARY 2013
We are continuing our 'blast from the past' as we revisit the WODs from 10 - 14 September 2013.
I know the weather is a tad bit chilly, but if you can do this outside at Dragon Park, it will help make a better comparison to your old results!! After one round, you will be warmed up enough, even if outside!!
4 rounds for time:
10 x box jumps (scale = box step ups)
10 x pull-ups (scale = jumping or band assisted pull-ups; indoor substitution = bent over dumbbell rows)
Run 1/2 lap (indoor sub = 75 jumping jacks)
10 x burpees
10 x mountain climbers
Run 1/2 lap (indoor sub = 75 jumping jacks)
COMPARE TO: 12 SEPT 2012
Post time to comments.
I know the weather is a tad bit chilly, but if you can do this outside at Dragon Park, it will help make a better comparison to your old results!! After one round, you will be warmed up enough, even if outside!!
4 rounds for time:
10 x box jumps (scale = box step ups)
10 x pull-ups (scale = jumping or band assisted pull-ups; indoor substitution = bent over dumbbell rows)
Run 1/2 lap (indoor sub = 75 jumping jacks)
10 x burpees
10 x mountain climbers
Run 1/2 lap (indoor sub = 75 jumping jacks)
COMPARE TO: 12 SEPT 2012
Post time to comments.
Sunday, February 3, 2013
Monday, 4 FEBRUARY 2013
Hey Ladies, this whole week will be a "blast from the past week" meaning that we will redo the WODs from the week of 10 - 14 SEPT 2012 in order to see how much you have improved!! Hopefully you've either gotten faster (i.e. quicker time or more rounds), stronger (i.e. more weight used), or BOTH!!! Even if you were not park of the awesome Dragon Park crew back in September still do the WODs and post your scores to comments! Posting your results helps give you a benchmark from which to compare in the future!!
WOD:
21-15-9 reps of:
Push-ups (get that full range of motion - touch your chest to the ground!; scaling = knee push-ups)
Front squat (favorite weighted object; scaling = air squat)
Weighted sit-up (weighted object stays on your chest underneath your chin; scaling = standard sit-up)
Double-unders (substitute: 3:1 single unders or 1:1 tuck jumps)
NOTE: You will do 21 reps of each of the 4 exercises, then do 15 reps of each, and end with 9 of each.
COMPARE TO: 10 SEPT 2012
Post time and weight used to comments.
Thursday, January 31, 2013
Friday, 1 FEBRUARY 2013
Happy February everyone! Spring will be here before you know it, start working on those beach bodies now!!
AMRAP 20
Run 400 meters (indoor sub = 100 jumping jacks)
12 x weighted box step-ups (holding dumbbells in each hand)
12 x shoulder press (press dumbbells from shoulders straight up until your arms are fully extended)
12 x weighted sit-ups (hold weights underneath your chin)
Post number of rounds complete to comments.
AMRAP 20
Run 400 meters (indoor sub = 100 jumping jacks)
12 x weighted box step-ups (holding dumbbells in each hand)
12 x shoulder press (press dumbbells from shoulders straight up until your arms are fully extended)
12 x weighted sit-ups (hold weights underneath your chin)
Post number of rounds complete to comments.
Tuesday, January 29, 2013
Wednesday, 30 JANUARY 2013
Warmer weather...too bad it's supposed to rain! Thank goodness the 10 - 20 degree weather is gone for now!!
WOD:
AMRAP 15
9 x kettlebell swings
9 x front squats (holding your kettlebell or another heavy object)
9 x pull-ups (indoor sub = bent over rows)
9 x burpees (because everyone LOVES burpees!)
Post number of rounds complete to comments.
WOD:
AMRAP 15
9 x kettlebell swings
9 x front squats (holding your kettlebell or another heavy object)
9 x pull-ups (indoor sub = bent over rows)
9 x burpees (because everyone LOVES burpees!)
Post number of rounds complete to comments.
Sunday, January 27, 2013
Monday, 28 JANUARY 2013
Happy Monday everyone! If case anyone needs a little motivation to get yourself moving, then check out this video. I show it to all my cadets and it is rather inspirational/motivational!! Achieving your goals takes HARD WORK and PERSISTENCE - you just have to ask yourself, how badly do you want it!?!?
Keep up the fire!
WOD:
3 rounds for time
50 x double-unders (3:1 single-under sub or 2:1 jumping jacks)
50 x sit-ups (feet anchored, hands behind head or crossed across chest)
25 x air squats (go for that full range of motion!!)
25 x push-ups (scale = knee push-ups)
Post time to comments.
Keep up the fire!
WOD:
3 rounds for time
50 x double-unders (3:1 single-under sub or 2:1 jumping jacks)
50 x sit-ups (feet anchored, hands behind head or crossed across chest)
25 x air squats (go for that full range of motion!!)
25 x push-ups (scale = knee push-ups)
Post time to comments.
Thursday, January 24, 2013
Friday 25 JANUARY 2013
It's Friday...knock it out before your take a break for the weekend!!
3 rounds for time:
10 x burpees
15 x pull-ups
20 x front squat (weighted object of choice; hips below parallel for full range of motion!!)
35 x double-unders (substitution = 3:1 single-unders or 1:1 jumping jacks)
Post time to comments.
3 rounds for time:
10 x burpees
15 x pull-ups
20 x front squat (weighted object of choice; hips below parallel for full range of motion!!)
35 x double-unders (substitution = 3:1 single-unders or 1:1 jumping jacks)
Post time to comments.
Tuesday, January 22, 2013
Wednesday 23 JANUARY 2013
It's Wednesday, keep up the fire!!!!
AMRAP 21
12 x kettlebell swings
24 x sit-ups (feet anchored, hands behind your head)
Run 800 meters (indoor sub = 75 x double-unders, 100 x jumping jacks, or 225 x single-unders)
Post number of rounds complete to comments.
Sunday, January 20, 2013
Monday, 21 JANUARY 2013
Happy MLK Jr. Day everyone! Drop your kids with your husbands and take some time for a little exercise!
5 rounds of max reps in 1 minute of the following exercises:
Box jumps (indoor sub = box step ups)
Jumping jacks
Push-ups
Rest 1 minute and write down number of reps complete.
NOTE: you will do 1 minute of box jumps, 1 minute of jumping jacks, and then 1 minute of push-ups followed by 1 minute of rest per round. You can either keep a running total of reps or keep totals per exercise, per round if you prefer.
Post number of reps per round to comments.
5 rounds of max reps in 1 minute of the following exercises:
Box jumps (indoor sub = box step ups)
Jumping jacks
Push-ups
Rest 1 minute and write down number of reps complete.
NOTE: you will do 1 minute of box jumps, 1 minute of jumping jacks, and then 1 minute of push-ups followed by 1 minute of rest per round. You can either keep a running total of reps or keep totals per exercise, per round if you prefer.
Post number of reps per round to comments.
Thursday, January 17, 2013
Friday, 18 JANUARY 2013
Happy Friday...let's hope it's nice enough to run outside!!!
For time:
Run 1 mile (5 laps at Dragon Park; sub 5 miles on stationary bike or 50 burpees)
50 x double-unders (3:1 single-under sub or 2:1 jumping jacks)
Run 1/2 mile (2 laps at Dragon Park; sub 2.5 miles on stationary bike or 25 burpees)
25 x double-unders
Run 1 mile
50 x double-unders
Post time to comments.
For time:
Run 1 mile (5 laps at Dragon Park; sub 5 miles on stationary bike or 50 burpees)
50 x double-unders (3:1 single-under sub or 2:1 jumping jacks)
Run 1/2 mile (2 laps at Dragon Park; sub 2.5 miles on stationary bike or 25 burpees)
25 x double-unders
Run 1 mile
50 x double-unders
Post time to comments.
Tuesday, January 15, 2013
Wednesday, 16 JANUARY 2013
If Dragon Park is thawed out, then you might be able to do this one there and utilize the pull-up bars. Otherwise, you can either use your indoor pull-up rig or substitute the movement if needed.
AMRAP 20
60 second plank hold (knees and toes touching the ground; if you need to take a rest, your overall time continues, but your 60 seconds pause until you assume the plank again)
50 x jumping jacks
40 x sit-ups
30 x air squats
20 x push-ups (scale = knee push-ups)
10 x pull-ups (sub = bent over dumbbell rows; scale = jumping or band assisted pull-ups)
Post number of rounds complete to comments.
AMRAP 20
60 second plank hold (knees and toes touching the ground; if you need to take a rest, your overall time continues, but your 60 seconds pause until you assume the plank again)
50 x jumping jacks
40 x sit-ups
30 x air squats
20 x push-ups (scale = knee push-ups)
10 x pull-ups (sub = bent over dumbbell rows; scale = jumping or band assisted pull-ups)
Post number of rounds complete to comments.
Sunday, January 13, 2013
Monday, 14 JANUARY 2013
I hope everyone had a great weekend!
For today's WOD, grab a pair of dumbbells and get ready to do some work!
10 rounds for time:
6 x dumbbell knees to overhead (check out VIDEO for demo of movement)
9 x weighted lunge steps (hold weights to chest or at sides; each step = 1 rep)
12 x weighted sit-ups (weights on chest; anchor feet under your couch or something sturdy)
Post time and weight of dumbbells used to comments.
For today's WOD, grab a pair of dumbbells and get ready to do some work!
10 rounds for time:
6 x dumbbell knees to overhead (check out VIDEO for demo of movement)
9 x weighted lunge steps (hold weights to chest or at sides; each step = 1 rep)
12 x weighted sit-ups (weights on chest; anchor feet under your couch or something sturdy)
Post time and weight of dumbbells used to comments.
Thursday, January 10, 2013
Friday, 11 JANUARY 2013
Happy Friday everyone!
5 rounds for time:
12 x front squats (with approximately 15 - 40 lbs.; scale = air squats)
12 x shoulder presses (dumbbells weight of choice)
12 x walking lunges (one step = 1 rep)
24 x double-unders (2:1 jumping jacks or 3:1 single-unders)
Post time to comments.
5 rounds for time:
12 x front squats (with approximately 15 - 40 lbs.; scale = air squats)
12 x shoulder presses (dumbbells weight of choice)
12 x walking lunges (one step = 1 rep)
24 x double-unders (2:1 jumping jacks or 3:1 single-unders)
Post time to comments.
Tuesday, January 8, 2013
Wednesday, 9 JANUARY 2013
It's warmer, so maybe you can sneak outside for this one....otherwise, hit the gym or workout inside!
4 x 1 minute rounds for max reps of:
Pull-ups (indoor sub = bent over dumbbell rows)
Strict push-ups (scale = knee push-ups, but try for strict ones!!)
Weighted sit-ups (use dumbbell or kettlebell that is about 15 - 25 lbs.; weight on chest under chin, touch shoulder blades to ground and then head through knees at the top; scale = lower weight or unweighted)
Rest 1 minute and record scores
NOTE: For this WOD you will do 1 x minute of pull-ups, then 1 x minute of push-ups, etc. and rest 1 minute at the end of each round.
Publish number of reps complete for each exercise to comments.
4 x 1 minute rounds for max reps of:
Pull-ups (indoor sub = bent over dumbbell rows)
Strict push-ups (scale = knee push-ups, but try for strict ones!!)
Weighted sit-ups (use dumbbell or kettlebell that is about 15 - 25 lbs.; weight on chest under chin, touch shoulder blades to ground and then head through knees at the top; scale = lower weight or unweighted)
Rest 1 minute and record scores
NOTE: For this WOD you will do 1 x minute of pull-ups, then 1 x minute of push-ups, etc. and rest 1 minute at the end of each round.
Publish number of reps complete for each exercise to comments.
Sunday, January 6, 2013
Monday, 7 JANUARY 2013
Happy Monday everyone! Everyone needs to get outside and enjoy the 'warm' weather!! Even though the track around Dragon Park is snow covered, the roads and sidewalks are in good shape. You can certainly do this WOD at the gym on a treadmill if you'd prefer.
AMRAP 25 - Paterson Loop Repeats
Run two laps around Paterson Loop (treadmill sub = .5 miles or 800 meters)
Rest the same amount of time it took you to run two laps
Post number of rounds complete to comments.
AMRAP 25 - Paterson Loop Repeats
Run two laps around Paterson Loop (treadmill sub = .5 miles or 800 meters)
Rest the same amount of time it took you to run two laps
Post number of rounds complete to comments.
Thursday, January 3, 2013
Friday, 4 JANUARY 2013
Happy Friday everyone! It's still freezing outside, so here's another indoor special!!
5 rounds for time:
7 x push press (dumbbells or barbell)
14 x front squat (scale = air squats)
21 x weighted box step-ups (scale = no weights)
Post weight used and time to comments.
5 rounds for time:
7 x push press (dumbbells or barbell)
14 x front squat (scale = air squats)
21 x weighted box step-ups (scale = no weights)
Post weight used and time to comments.
Wednesday, January 2, 2013
Wednesday, 2 JANUARY 2012
HAPPY NEW YEAR!!!
Hopefully your New Years Resolution involves putting fitness as a priority in your life this year! Don't worry about making a goal of 'x number of pounds lost' - simply make fitness something you do on a daily basis and you will be shocked how you will slim down a bit and get stronger at the same time!
The weather is COLD and the ground is covered by white frozen stuff that isn't friendly for running right now. As a result, you need to find a spot at your house or in your garage to knock out the workouts!!! If you have access to a treadmill or indoor track...use it! If not, find a place to do jumping jacks or double-unders until the snow thaws!!
First WOD of the year:
AMRAP 12
12 x air squats
12 x push-ups (scale = knee push-ups)
24 x sit-ups
24 x double-unders (3:1 single under sub; 2:1 jumping jacks sub)
Post number of rounds complete to comments.
Hopefully your New Years Resolution involves putting fitness as a priority in your life this year! Don't worry about making a goal of 'x number of pounds lost' - simply make fitness something you do on a daily basis and you will be shocked how you will slim down a bit and get stronger at the same time!
The weather is COLD and the ground is covered by white frozen stuff that isn't friendly for running right now. As a result, you need to find a spot at your house or in your garage to knock out the workouts!!! If you have access to a treadmill or indoor track...use it! If not, find a place to do jumping jacks or double-unders until the snow thaws!!
First WOD of the year:
AMRAP 12
12 x air squats
12 x push-ups (scale = knee push-ups)
24 x sit-ups
24 x double-unders (3:1 single under sub; 2:1 jumping jacks sub)
Post number of rounds complete to comments.
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