Swings & Kettlebell Circuit

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
24kg; 10 sw x 10 (30)

5 Rounds - 12kg
* Swings 7r/7l
* Squat thrusts 7
* Snatches 7r/7l
* Mtn climbers 7
* Cleans 7r/7l
* Thrusters 7r/7l
* Walkouts

- Rest as little as possible between sets, but enough to keep perfect form
- 45 sec rest between rounds
~ 34 minutes

YDL Gentle Hatha for Hips, Sage Reclining Twists, foam roll

Skiing, Swings & Ruthless

Thursday, March 27
Went skiing

Saturday, March 29
Mobility warm up

Swings
16kg; 10 sw x 5 (15)
Rest extra 30 sec
24kg; 20 sw x 5 (30)
Rest extra 30 sec
24kg; 15 sw x 5 (30)
24kg; 10 sw x 5 (15)

Ruthless Horizontal Circuit

Sun Salutations and foam roll

Ruthless

Tuesday, March 25
Short mobility warm up

Ruthless Wicked Lower Body (20 min) and Core & Flex (20 min)

Swings & Back Circuit

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
24kg; 10 sw x 10 (15)

Back Circuit - rest as much as needed
A1: Pull up (small band assist) - 3 x 3
A2: Towel rows - 3 x 10; 20kg
B1: Ringrows - 3 x 8
B2: One arm rows - 3 x 10r/10l; 14kg

Sage Rountree Core and More, foam roll

Swings & Metcon

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
rest extra 30 sec
24kg; 15 sw x 10 (30)
rest extra 30 sec
24kg; 10 sw x 10 (30)

Ruthless Hardcore Circuit

Yoga, 20 minutes

Yoga

YDL HardCORE Yoga Mini Bootcamp w/ Weights, 20 minutes
* Didn't use weights

YDL Yoga for Weight Loss, 20 minutes
Foam roll

Swings & TGU

Friday, March 21
Mobility warm up

Swings
16kg; 10 sw x 10 (15)
1:00 rest
20kg; 10 sw x 10 (15)
1:00 rest
24kg; 15 sw x 10 (30)
24kg; 10 sw x 5 (15)

TGU
14kg; 3r/3l alternating

Jill Miller Low Back Quick Fixes, plus extra stretching and foam rolling

Plyometrics

P90X Plyometrics

YDL Evening Wind Down

Swings & Back Circuit

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
24kg; 20 sw x 5 (45)
24kg; 10 sw x 10 (15)

Back Circuit - rest as much as needed
A1: Pull up (small band assist) - 3 x 3
A2: Towel rows - 3 x 10; 20kg
B1: Chin up (small band assist) - 3 x 3
B2: One arm rows - 3 x 10r/10l; 14kg

Sage Rountree Core and More, Pigeon Sequence

Swings & Upper Body Circuit

Mobility warm up

Swings
16kg; 10 sw x 5 (15)

10 Rounds - 24kg
* 10 sw (15)
* 15 sw (30)
- Extra 30 sec rest between rounds 5 and 6
250 swings

Upper Body Circuit
* rest as much as needed
A1: Double C&P - 3 x 8; 2x10kg
A2: Push ups (knees) - 3 x 10
B1: Windmills - 3 x 5l/5r; 10kg
B2: Triceps Dips - 3 x10

Sun Salutations

Skiing, Swings & More

Friday, March 14 - Skiing

Saturday, March 15
Mobility warm up

Swings
16kg; 10 sw x 5 (15)
24kg; 15 sw x 10 (30)
24kg; 10 sw x 10 (15)

3 Rounds
* 5 Pull ups w/ band
* 10r/10l one arm row, 14kg

Sage Sun Salutations

Swings

Mobility warm up

Swings
16kg; 10 sw x 5 (15)

5 Rounds - 24kg
* 10 sw (30)
* 15 sw (30)
* 25 sw (1:00)
= 250 swings

YDL Short & Sweet Flow

Swings, Jerks & Push Presses

Mobility warm up

Swings
16kg; 10sw x 5 (15) = 50
24kg; 15sw x 10 (30) = 150
24kg; 10sw x 10 (15) = 100

Jerk Hold Ladder
16kg; 5 sec hold at top, 5 sec hold in rack
* 5r/(15)/5l/(30)
* 4r/(15)/4l/(30)
* 3r/(15)/3l/(30)
* 2r/(15)/2l/(15)
* 1r/1l

Push Press Hold Ladder
14kg; 5 sec hold at top, 5 sec hold in rack
* 5r/5l (30)
* 4r/4l (30)
* 3r/3l (30)
* 2r/2l
*1r/1l

Sage Pigeon Sequence

Yoga

YDL The Fearless Heart, 35 minutes

Swings

Mobility warm up

Swings
16kg; 10sw x 5 (15) = 50 swings

5 Rounds - 24kg
* 10 sw (15)
* 15 sw (30)
Rest extra :30 and repeat, then
Rest extra 1:30 and repeat again
= 375 swings

YDL Gentle Hatha for Hips, first 15 minutes

AfterBurn

Cathe's AfterBurn
* whole thing

Sage Standing Stretches

Swings & Cardio Circuit

Mobility warm up

Swings
16kg; 10sw x 5 (15) = 50 swings
24kg; 15sw x 15 (30) = 225 swings

BeFit in 30 Extreme
Total Body Fat Loss Level 1, 20 minutes

Atletica

Atletica
Warm up
Series 1 - used kettlebells
* 12kg/12kg/8kg/12kg
* 12kg/12kg/8kg/10kg
Series 2 - dumbbells
* 12lb/12lb/2x5lb
* 10lb/12lb/2x5lb
Series 3
* 10lb on rows, both sets
Skipped series 4

Sun Salutations

IMAX2 & Yoga

IMAX2
Warm up and intervals 1, 4-10 complete

YDL Power Forrest Fusion Flow, 20 minutes
* fun and fast moving.

Mixed Bag...a Little Heavy

Mobility warm up

Squats
43; 1 x 5
63; 1 x 5
83; 3 x 5

Swings
16kg; 10 sw x 3 (15)
20kg; 10 sw x 3 (15)

24kg; 20 sw x 5 (30)
Rest 2:00
24kg; 25 sw x 4 (1:00)

Snatches
16kg; 3r/3l x 10 (30)

YDL Yoga for Runners #1