HardCORE

BE WATCHING FOR CHERRY CREEK SCHOOL CLOSURES! IF SCHOOLS CLOSE WE WILL CLOSE, IF THERE IS A DELAY CLASSES ARE AS SCHEDULED WITH NO CHANGE.

January 15, 2014

Warm-up:

GYM CIRCUIT

Suicides
5 muscle ups
Over unders
25 lunges
Parallel bar walks
20 fast feet

Repeat 3X's

Workout:
Pull ups 50-40-30-20-10
Burpees 10-20-30-40-50

50 reps each

Leg lifts (bars)
Skin the cats (rings)
Leg lifts (p-bar)
Windshields (floor)

January 14, 2014

Warm-up:

10 minute run/ sprint

2 minutes walk/jog
30seconds sprint

Repeat 4X's

Workout:

High Intensity Interval Training (HIIT) 40/30

1round

Wall ball
Squats
ATG (pbc pipe)
Squat jumps (pbc pipe)

2round

Kipping pull ups
Muscle ups
Behind neck pull ups
Reverse pull ups

3round

Plank climbs
Plank spiderman
90º toe touches
V-ups

20 of each exercise
Ring push ups
Pull up-> pull over
Leg lifts (stall bars)
Arch ups

January 8, 2014

Warm-up:
X's 3 rounds

Sprint corner to corner
Long jumps on side
Inch worm on other side

Workout:

PARTNERS!!
-10 squats/ push ups (one partners hands on a higher surface, put legs on partners shoulders)
-10 pull ups/ squats (one partner on bar other partner holding partner on bars knees)
-mat pushes/ hollow hold
-10 ATG (holding onto pbc pipe squat all the way to sitting on ground, straighten out legs, pull legs back in and stand up)/ squat jumps

15...1 push ups
1...15 raise the roof

50 lunges
30 box jumps
30 kipping pull ups

January 7, 2014

Warm-up:
10 running laps
80 lunges
30 long jumps

Workout:

7 ROUNDS
Box push --> 10 box jumps
Pull ups 10
X-men 10
Clapping push ups 10
Balancing ball push ups 10

EMOM 10:00

5 burpees
10 crunchy frog
FILL squats

I will have punch cards available soon! Buy 4 classes get 2 classes free! Very good deal!!!

December 3rd

Warm-up:
2 running laps
1 su***de with frog jump
2 running laps
1 su***de with lunged
2 running laps
35 fat mat jumps

Workout:
10X10(10 reps X 10 sets)

Squats
Push ups
Mountain climbers
Dips
Cross punch sit ups
Jumping lunges
Side plank crunch
Leg raises
Bicycles

Pyramid:
2 burpee chin up
4 knees to elbows
6 muscle ups
8 pull ups
8 pull ups
6 muscle ups
4 knees to elbows
2 burpee chin ups

November 20th
9:30AM

Warm up

2 X's

Sprint corners
Long jumps on side
Sprint corners
Fwd & bkwd inch worms

Workout

HIIT 40/30
1) box jumps
2) fast feet
3) su***des
4) squat jumps

1) muscle ups
2) pull ups
3) dips
4) inverted push ups

50 push ups
50 sit ups
50 lunges
50 crunchy frog
50 second L-hold

November 19th
6:30AM class

Warm-up

4 X's

Sprint corner
Long jumps on side
Sprint corner
Inch worms on side

Workout

100!

75 jumping jacks
25 jumping jack push ups
90 crunches
80 squats
70 leg lifts
60 star jumps
50 russian twists
40 lunges
30 knees to elbows
20 high knees
10 minute cardio
-fat mat jumps
-run
-tramp
-su***des
-squat jumps
*do every exercise for 1 minute then repeat again

This Is awesome...wish this would come to America too

Russian Subways Now Accept Squats for Payment If you live in Moscow, your morning commute can now include a brief fitness session.