Wednesday May 23rd

Warm up 1 lap of the park.

2nd lap of the park TT (Time Trial) Record time

15 Burpees
15 Air squats (Ass to the ground)
15 Push Ups
15 Box Jumps
15 Dips
15 Tuck Ups (squat down jump as high and explosive as you can and bring your knees up to your chest)

As many rounds as possible in 25 Minutes!

Finish off with 5 min of core from Plank/Side bridge position. DONT DROP!

Use any combination you choose but stay up

Plank, Side bridge, Knees to elbows, Oblique crunch from side bridge, X-C Ski, Opposite knee to elbow, Push ups, Leg abduction HAVE FUN WITH IT!

The gym is almost done. One more inspector to impress. Cross your fingers. I hope we can be inside this friday!

Paul

Friday May 18th

Warm Up

30 Jumping Jacks
30 Air Squats
30 Mountain climbers
30 Squat Jumps
5 rounds of all four exercises.

Running 1 lap of the park (1.2 Miles)

Incline sprints at the foot of the bridge to the top x 10 Easy Jog on the way down.

Main Sets...

Set 1
10 Burpees Every Minute on the Minute for... 10 Minutes ;-) (Do it with a smile and it will feel easier)

Set 2
20 Hip Hikes (Per leg)
20 Deep Squats
20 Dips
20 Reps of Lateral Bounding
20 Sit Ups
As Many rounds as possible in 10 Min (Once again doing it with a smile makes it feel easier)

Enjoy the park as you are almost out of there.

Paul

Wednesday May 16th

Hey morning crew. Here is your workout. I am off the rest of the week in the morning to get some recovery before things explode next week, Enjoy...

Warm Up

Running 1 lap of the park (1.2 Miles)

Mixed Skipping 5 min

10 min double unders
1 minute on 30 seconds rest between sets. Count your double unders for each minute and write it down during the 30 second rest. Add up your numbers at the end for a total of...

Descending set 10 reps down to 1
10 Burpees (full burpees)
10 Air Squats
Superset the two until you hit one rep as fast as possible.

Same descending reps 10 down to 1
10 Dips
10 Box Jumps
Superset the two until you hit one rep as fast as possible.

Stretch out and have a coffee!

Paul

Friday Morning's DW 5-04-12

Friday Morning DW May 3rd 2012

1.2 Mile run @ Start of workout, 25 Min Mark and 50 Min mark

Between Lap 1 and 2 as many sets as possible
10 Burpees
20 Dips
30 Squat Jumps
40 Mountain Climbers
50 Air Squats

Between Lap 2 & 3
10 Pike Push Ups
20 Box Jumps
30 Modified Burpees (No Push up)
40 Sit Ups
50 Lunges (alternate 25/leg)

Finish with a final lap... When you hit the 25 min mark and the 50 Min mark no matter what set/rep you are on take off on that run!

Enjoy

Paul

Wednesday May 2nd Daily Workout

Here is Wednesday Mornings park workout.

Enjoy!

Warm Up with 10 min Mixed skipping

3 Rounds of
15 Partner Resisted Push Ups
15 Single Leg Squats
15 Full Chest to ground Burpees

5 Min Mixed Skipping
3 Rounds of
15 Dips
15 Single Arm Partner Rows
15 reps of Lateral Bounding (15/leg 30 total)

5 Min Double Unders
3 Rounds of
15 Box Jumps
15 Air Squats
15 Reps of Lateral Bounding (15/leg 30 reps total)

5 Min Double Unders then finish up with a lap of the park ;-)

Paul

Monday May 30th Workout

1 Lap around the park 1.2 Miles

5 ROUNDS OF...
10 Single leg hops on to the 1st step
10 Full Push Ups
10 Squat Jumps
10 Handstand Push ups (or pike push ups)
10 Sit Ups
10 Burpees

For time!

Post coments and time when complete and sign up as a follower please.

Have a great day

Paul

LAS VEGAS MARATHON 2012

LAS VEGAS MARATHON BABY!

Hey everyone,

It started as a suggestion early one morning at conditioning camp and it sounds like it has exploded into a group goal.

We were chatting about a group event that would be cool to do together and I brought up the Las Vegas Marathon. I have had a few clients do the event and said it was awesome. It was supposedly such a cool event that they wanted to return every year after.

Now most events start @ 7am and you are done by 9 or 11am (Depending on if you are doing a half or full marathon and your speed). This event starts @ 4pm for the full marathon and 5:30 for the half marathoners. You run down the fully lit strip with thousands of spectators cheering you on (are you in yet)?

This years race is December 4th and the early bird cost for the half is $130 and $140 for the full. Can you believe it? For only an extra $10 you can run a full marathon ;-)

This is a long term goal (14 months away from today actually) but a great way to get started and think about what you need to do to get there. The more people that we could get out the better it would be. Plant the seed and recruit friends and family.

I will be planning some weekly group runs to pump up the team. We dont want anyone waiting until 16 weeks out to start training (or 3-4 weeks like some people I know). Think about the results, gains, and fitness you can achieve by then.

Write it down and pin it up where you can see it "I WILL DO THE LAS VEGAS MARATHON (OR HALF) IN 2012"

The more you run it into that head and plan it the better the chance you will stick to your daily, weekly, monthly, and yearly goals. Start small and go from there.

http://runrocknroll.competitor.com/las-vegas

Are you in?

Paul