07Nov/13

Battling Ropes Fitness – 11/7/13

Fitness Ropes – 11/7/13

Last week’s 10 station circuit was fun and effective .. so we’re bringing back that format this week, but in the AMRAP format!

 

We’re going 30 seconds work, 5 seconds transition. Maintain the sequence order – rest as needed and then resume into any open station.  Beginner/Intermediate class will go for 15 minutes, Advanced class will go 20 minutes.

Exercise Sequence

Rope Jump Jack (Ropes)

Prisoner Squat

Speed Wave (Ropes)

Lateral Hop Scotch (Agility Ladder)

High Wave (Ropes

Burpees

Medium Circles (Ropes)

Icky Shuffle (Agility Ladder)

Jumping Rope (alt – Squat Jumps)

Pushups (any flavor!)

05Nov/13

Battling Ropes Fitness – 11/5/13

Fitness Ropes – 11/5/13

2 parallel sequences tonite … 5 ropes exercises, 5 bodyweight exercises

 

Beginner/Intermediate – 3 rounds each sequence, 20 second work periods – no rest between exercises within sequence, rest 30 seconds when transitioning from ropes to mats

Advanced – 3 rounds each sequence, 30 second work periods – no rest between exercises within sequence, rest 30 seconds when transitioning from ropes to mats

ROPES SEQUENCE

Vertical Zs (Left)

Vertical Zs (Right)

Overhead Claps

Single Arm Plank Wave (Left)

Single Arm Plank Wave (Right)

 

 

BODYWEIGHT SEQUENCE

Dead Bug

Single Leg Glute Raise (Left)

Single Leg Glute Raise (Right)

Alternating Reverse Lunge

Jumping Jacks

31Oct/13

Sunburst – 11/3/13

Here is the scoop on the finale of the four fall sessions at Sunburst… this was our previously scheduled session from 10/20/13.  The announcement for this is also on the Sunburst web site.  There is no need to go through pre-registration.  You may simply RSVP to Coach Jim (use the contact link above!) and pay on site.

2 complete trips up and down the hill…

3 stops up … 3 stops down —- you may decide which trio to do in which direction….

2 lanes — do one on the way up, the other on the way down.  Assume a run up, a brisk walking pace coming down.

Lane 1:  Ropes (reps posted at each hub)

        • A.  High Slams –
        • B.  Circles
        • C.  Alternating Wave

Lane 2:  Bodyweight Exercises ++ (reps posted at each stop)

        • A.  2 Hand Kettlebell Swing (we’ll have bells ranging from 5-25 lbs .. no real heavy stuff .. this is about mobility!)
        • B.   Pushup   (there may be an option to do suspension inverted rows .. TBD..)
        • C.  Cross Body Mountain Climbers

There will be a 35-50 yard span from start to first/last stations both top and bottom…

(as always, you should scale/modify to match your level of fitness!)