20200530: Last Virtual AO will be doing Spartan Super Virtually!

If at AO feel free to skip the run or do it after or just some time on Saturday… virtually will be running 3.5 miles prior to this list and then 3.5 miles after.

  • 10 push-ups
  • 10 burpees
  • 10 mountain climbers (per side)
  • 10 jumping jacks
  • 10 air squats
  • 10 forward lunges (per side)
  • 10 hand-release push-ups
  • 10 tuck jumps
  • 10 plank up-downs
  • 10 plank shoulder taps (per side)
  • 10 knee slap mountain climbers (per side)
  • 10 backward lunges (per side)
  • 10 glute bridge raises
  • 10 dips
  • 10 decline push-ups
  • 10 single-leg squats (per side)
  • 10 double leg calf raises
  • 10-second plank
  • 10-second 6-inch leg hold
  • 10-second iso-squat
  • 10 sit-ups
  • 10 leg raises
  • 10 bicycle crunches (per side)
  • 10 v-ups
  • 10 supermans

SIP 20200527 “Look who’s 30”

30 SSHs 4 count
30 Squats
30 Cherry Pickers
30 Moroccan night clubs
30 second plank

To be done as a team (2 pax) (oyo details below)

Round 1:

  • 1 pax runs to light pole and back, other pax:
  • 30 MTN climbers then SSH until partner returns
  • Once PAX 1 returns switch

Round 2:

  • 30 Merkins then SSH until partner returns & switch

Round 3:

  • 30 Plank Jacks then SSH until partner returns & switch

Round 4:

  • 30 Burpees then SSH until partner returns & switch

Still time?  Start back at round 1

OYO workout:

Round 1:

  • Do 30 MTN climbers than 40 SSHs then run

Round 2:

  • 30 Merkins then 40 SSH then run

Round 3:

  • 30 Plank Jacks then 40 SSH then run
  • Round 4:
  • 30 Burpees then 40 SSH then run

If there is time repeat…

Shelter in Place 5/19/2020 OYO

Warm Up:

25 Cherry Pickers
25 SSH (4 count)
25 Squats
25 Windmills

For those of you doing this live, run to 5th light post (I think that’s it – the regular turn around spot).  For those of you OYO run about ¼ mile.

The Thang:

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

Finish early?  3 min plank, rest 30 seconds, 2 min plank, rest 30 seconds, 1 min plank, recover

Blimps again


Warmup

20 Side Straddle Hops

20 Imperial Walkers

20 Don Quixote 

The Thang

Hindenburg Blimps

Description: Modified version of BLIMPS. Done on a field. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. Thats one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats

Run in place alternating 30 second and 15 second runs to substitute the 4 corners of the football field. 

Preblast for May 11th, 2020

Warm Up:

20 SSH (4 count)
20 Mtn Climbers
20 Moroccan Night Clubs
20 arm circles (you pick how big, what direction, whatever you like…)
20 Mtn Climbers
20 SSH (4 count)

The Thang:

10 Burpees
10 Bobby Hurleys
10 Air Presses with Heel Lifts
10 Bobby Hurleys
10 Burpees

For those of you doing this live, run (fairly quick) to 5th light post (I think that’s it – the regular turn around spot).  For those of you OYO run about ¼ mile.

10 Merkins at the turn around
20 LBCs

Run (Slow pace) back and repeat starting with the burpees.  That’s 1 set.  Keep going until you have about 5 minutes left in the beat down.

1 Arm Raise, 1 Merkin.  Keep adding one (so 2 Arm Raises, 2 Merkins… 3/3… until you get to 10.)

Take a break – SIP 05/04/2020 Preblast

Trying something new at the midway point of this one… give it a shot if you can.  Would be interesting to know how that break effected the 2nd part of the workout:

Modify if necessary or increase / decrease quantity if needed:

20 SSH (4 count)
20 seal Jack (4 count)
20 squats (4 count)
20 cherry pickers (flea style)
20 cherry pickers (old school)
20 merkins
Run about a mile
30 burpees
Run about a mile
30 groiners

Find a quiet spot where no one is or will be walking by you. Sit down. Close your eyes if possible. Set a timer for 5 minutes and DO NOTHING.

(And in reverse now)
30 groiners
Run about a mile
30 burpees
Run about a mile
20 merkins
20 cherry pickers (old school)
20 cherry pickers (flea style)
20 squats (4 count)
20 seal Jack (4 count)
20 SSH (4 count) (edited) 

04/29/2020 Pre Blast

50 SSH 4 count, Run 0.5 miles

40 SSH 4 count, Run 0.5 miles

30 SSH 4 count, Run 0.5 miles

20 SSH 4 count, Run 0.5 miles

10 SSH 4 count, Run 0.5 miles

20 SSH 4 count, Run 0.5 miles

30 SSH 4 count, Run 0.5 miles

40 SSH 4 count, Run 0.5 miles

50 SSH 4 count, Run 0.5 miles

Conversion chart for modifications:
1 merkin = 2 SSH 4 count
1 mike Tyson = 2 SSH 4 count
1 burpee = 3 SSH 4 count


Shelter in place April 20th

WarmUp
Imperial Walkers 20
Hill Billies 20
CooperHead Squat Lower 3 count up on 4
Abe Vigoda Slow Stretch Wind Mill 20
 
Escalator

10 Squats, 20 burpees,
30 Pulse Row,
40 Reverse Snow Angle,
50 Supermans.
 
Super 21

 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps,
Deconstructed Burpees
Routine
The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.
Butkus

 
Consists of rapid step ups on a curb for at least a minute, then 30 second rest, then another minute, etc. (like a round of boxing…how many rounds the Q wants to bring it)
Arm Circles side/front/up cadence 20
 
Annie Plank and One Arm circular 10 each x 3
Mountain climbers x3
Groiners Plank to Feet outside of Hands x3
 
3 Rounds
Imperial Squat Walker Squat ten elbow to opposite knee CADENCE 4 count
 
UpDowns- High Knees Call DROP Chest to dirt Bounce Back Up to High Knees Repeat

April 8th Shelter-In-Place “SPELLING B(urgundy)”

Warm Up
50 SSH
25 IW
25 HB
20 Sun Gods

The Thang
 LETTER CHALLENGE… But this time you spell out “Shelter In Place” .

Caveat: on the letters that repeat themselves ( like “e” ) you can either repeat the exercise or just do the next letter in the alphabet ( the second “e” becomes “f” ). If you get through the entire workout in allotted time, continue by spelling out “Stir Crazy” until your time is up. And if you want to keep going – hey, why not? – spell out “Social Distancing

S – 1 Lap Around Field/Block
H – 25 4-count Shoulder Taps
E – 50 Calf raises
L – 30-count rest
T – 30 Sit Up Punches
E – 50 Calf raises  OR  F – 30 Merkins
R – 30 Heels to Heaven
I – 50 2-count Squat Hold Punches
N – 40 4-count High knees
P – 25 2-count Apollo Ohno’s
L – 30-count rest OR M – 25 Broad Jumps
A – 25 Mountain Climbers
C – 30 4-count Lunges
E – 50 Calf raises OR G – 1 Lap Around Field/Block
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches
I – 50 2-count Squat Hold Punches
R – 30 Heels to Heaven
C – 30 4-count Lunges
R – 30 Heels to Heaven
A – 25 Mountain Climbers
Z – 50 4-count Flutter Kicks (edited) (edited) 
Y – 1 min Plank
S – 1 Lap Around Field/Block
O – 30 Merkins
C – 30 4-count Lunges
I – 50 2-count Squat Hold Punches
A – 25 Mountain Climbers
L – 30-count rest
D – 30 Air Squats
I – 50 2-count Squat Hold Punches
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches
A – 25 Mountain Climbers
N – 40 4-count High knees
C – 30 4-count Lunges
I – 50 2-count Squat Hold Punches
N – 40 4-count High knees
G – 1 Lap Around Field/Block

No Arms Workout – PreBlast for 4/6/20

Warmup: Sidestraddle Hops X 50

The Thang: A series of exercises in which the count is determined by the # of seconds required to run around a square city block. Faster runs are rewarded with lesser # of reps!

*Run around a square city block (timed)
*Chilcutt Peter Parker’s (# determined by seconds required to run around the block.
*Repeat run f/b LBCs
*Repeat run f/b Bridges
*Repeat run f/b Squats
*Repeat run f/b Monkey Humpers
*Repeat run f/b Calf Raises
*Repeat run f/b Lunges (each leg)
*Repeat run f/b Mountain Climbers (4 count)

*Complete as much as possible until time is up. If you finish early start over at the beginning. Have fun!