Yoga

YDL Qi Yoga 1, 45 minutes

Swings & AfterBurn

Mobility warm up

Swings
16kg, 10 sw x 3 (15/15)
20kg, 10 sw x 3 (15/15)

10 Rounds - 24kg
* 10 sw (15)
* 15 sw (35)

310 total swings

Cathe's AfterBurn
* Express Single intervals 1-10

Sage Lunge Series and Reclining Twists

AOS Providence

AOS Providence, with a few subs

R1 - Swings 14kg
R2 - LCC 14kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 14kg
R5 - One leg DL 14kg
R6 - Windmills (sub) 12kg
R7 - LCC & Press 12kg
R8 - Flip & squat 14kg
R9 - Tactical lunges 14kg
R10 - Triple Crush, 2x12lb dumbbells
R11- Figure 8 to hold 14kg
R12 - TGU (sub) 14kg
R13 - One arm row 14kg
R14 - Abs 12kg

No snatch challenge

Jill Miller 5 minute quick fix for neck and shoulders

IMAX2 & Yoga

IMAX2
* warm up, intervals 1-7 complete

YDL Vinyasa Flow #4, 20 minutes

Swings & Cardio Circuits

Wednesday, February 19
BeFit in 30 Extreme - Fat Burning & Abs, Level 1, 20 minutes
* This was a frustrating workout. I shouldn't complain since it was free, but it was still annoying.
* Pros - Liked the format; The plank and ab work was great -- challenging, but fun.
* Cons - Curtsy squats; There are several dumbbell exercises that are just odd and awkward -- the tire flip and the deep lunge thingies. I'd have to sub out a bunch of exercises to do this again.

Thursday, February 20
Mobility warm up

Swings
16kg - 10sw x 2 (15/15)
20kg - 10sw x 3 (15/15)

10 Rounds - 24kg, all rest 30 sec
* 10sw (30)
* 20sw (30)

BeFit in 30 Extreme - Total Body Conditioning, Level 1, 20 minutes
* Good cardio circuit workout!

Gentle Hatha Flow #2, 20 minutes

AfterBurn

Cathe's AfterBurn
* Warm up and intervals 1-7
* Same weights as crew, except for C&P. Subbed standard double barbell C&P w/ 2x12lb

Sun Salutations

More Skiing & Swings

Thursday, February 13 - Skiing

Friday, February 14 - Skiing

Saturday, February 15 - Skiing

Sunday, February 16
Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #12
* all swings 20kg
* rests between sets 15-45 sec, mostly equal work/rest; rests between rounds 1:30-1:45

5 Rounds
* 10 swings

* 15 swings
* 25 swings
* 50 swings

Workout time ~29:00

 

Jill Miller Shoulder Shape Up, first 15:00

YDL Gentle Hatha for Hips, 20 minutes

Skiing, Swings & Push Ups

Thursday, February 6 - Skiing

Friday, February 7 - Massage...aaaaaah

Saturday, February 8 - Skiing

Tuesday, February 11
Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #11
* all swings 20kg
* all push ups on toes
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 push up
* 15 swings
* 2 push ups
* 25 swings
* 3 push ups
* 50 swings

Workout time ~37:00

 

YDL Hip Opening Flow #2 

Swings & Pull Ups

Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #10
* all swings 20kg
* all pull ups assisted with a band
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 pull up
* 15 swings
* 2 pull ups
* 25 swings
* 3 pull ups
* 50 swings

Workout time ~37:00

 

YDL Flow for Runners, 25 minutes

Swings & Presses

Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #9
* all swings 20kg
* one arm presses 14kg
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1l/1r press
* 15 swings
* 2l/2r presses
* 25 swings
* 3l/3r presses
* 50 swings

Workout time ~40:00

Sage Sun Salutations

Swings

Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #8
* all swings 20kg
* rests between sets 15-45 sec; rests between rounds 2:00-3:00

5 Rounds
* 10 swings

* 15 swings
* 25 swings
* 50 swings

Workout time ~38:00

YDL Heart Opening Flow, 25 min