POSEIDON SENIORS

WOD - X-MAS EVE 09

Yep...time to justify those holiday treats...

Warm Up

• 15 minutes on stationary bike

Workout

3 rounds

• 15 Wall Ball Shots w/ basketball
• 20 Sit Ups w/ basketball

WOD - 23 DEC 09

Warm Up

300 meter row

Workout

3 rounds of max reps for the following exercises:

• Pull Ups
• Dips

Note:  Please use Gravitron or any other assistance to complete a full range of motion.

WOD - 22 DEC 09

Warm Up

15 Minutes Eliptical Trainer

Workout

4 Rounds:

• 10 Dumbell Swings w/ 20# or 15#
• 15 Sit Ups

WOD - 18 DEC 09 (Sorry...back on track, again...)

I have not had access to a terminal for the past few days...Hope you all kept busy!!!

Warm Up

• 100 meter row
• 25 Jumping Jacks
• 20 Walking Lunges (10 ea/ side)

Workout

3 rounds:

• 20 Step Ups w/ 15# in one hand / 10# in the other
• 20 Push Presses (10 reps in w/ 15# in one hand / 10# in the other, switch and finish the remaining 10 reps)
• 15 Sit Ups

WOD - 14 DEC 09

25 Minutes Eliptical Trainer

WOD - 11 DEC 09

Warm Up

200 Meter Row

Workout

As many rounds as possible (AMRAP) in :15

• 10 Shoulder Press w/ 15# or 20# ea hand
• 15 Sit Ups
• 100 Meter Row

WOD - 10 DEC 09

• 1 Mile Run
• Tabata Sit Ups (30 secs max output / 10 secs rest X 8)

WOD - 9 DEC 09

Warm Up

• 30 Jumping Jacks
• 20 Sit Ups

Workout

4 rounds

• 100 meter row
• 15 Sit Ups
• 10 Hanging Knee Ups

WOD - 8 DEC 09

Warm Up

• 200 Meter Row

Workout

3 rounds:

• 5 Burpees
• 20 Sit Ups

WOD - 8 DEC 09

Warm Up

3 rounds

• 20 Single Under (jump rope)
• 10 reps with 10# each

Workout

Bench Chest Press

Max reps at the following wt:

• BW or heaviest wt possible w/out a spot or losing form
• .5 BW
• .25 BW

WOD - 4 DEC 09

Warm Up

• 30 sit ups
• 15 hanging knee ups (hanging from pull up bar)

Workout

3 rounds

• 10 Floor Chest Press (5 each arm) w/ 10-15 lb DB
• 10 Turkish Get Ups (5 each side) w/ 10-15 lb DB

WOD - 3 DEC 09

Warm Up

30 Jumping Jacks

Workout

30,25,20,15,10

• Walking Lunges
• Sit Ups

WOD - 2 DEC 09

Run for 20 minutes on treadmill.

Increase grade or elevation of treadmill every 3 minutes, for 15 minutes.  After 15 minutes, begin decline for the last 5 minutes.

WOD - 1 DEC 09

Workout

1 Mile Run

100 Meter Row

.5 Mile Run

200 Meter Row

.25 Mile Run

300 Meter Run

WOD - 30 NOV 09

Warm Up

 

15 minutes eliptical trainer (10 min w/ resistance & last 5 min w/out resistance)

Workout

4 rounds

• Max reps bench/chest press
• Max reps sit ups

Note:  Perform each round w/ max effort to achieve max reps.  When you have reached this level (and you cannot perform anymore reps) you are finished w/ that round/exercise.  Move to the next exercise.

WOD - 26 NOV 09

Warm Up

2 rounds

20 Jumping Jacks

10 Push Ups

Workout

As many rounds as possible (AMRAP) 20 minutes:

• 3 Dips (assist w/ Gravitron or use end of bench to support body for exercise)
• 6 Push Ups
• 9 Squats

WOD - 19 Oct 09

Warm Up

5 Minutes on Treadmill

Workout

• 1000 Meter Row
• 3 sets of 10 T-Push Ups.

WOD - 23 NOV 09

Warm Up

20 Step Ups each side 12" box

Workout

• 25 Walking Lunges R/L
• 20 Squats
• 15 Push Ups
• 20 Walking Lunges R/L
• 15 Squats
• 10 Push Ups
• 15 Walking Lunges R/L
• 10 Squats
• 5 Push Ups - on last push hold in the "up" position for 30 seconds.  Keep back flat and tight, as well as abs.
  

Rest Day - 21 NOV 09

WOD - 20 NOV 09

Warm Up

10 minutes eliptical trainer

Workout

4 rounds

• 5 Burpees
• 15 Sit Ups

Note:  At first, take your time and use proper form with the Burpees. 

WOD - 12 NOV 09

Warm Up

30 Jumping Jacks

Workout

For 4 rounds; complete as many reps as possible using a total of 1/4 of Body Weight in Dumbells (i.e. for 50lbs use 25 pound Dumbells in each hand).  Perform the following exercises as prescribed:

• Chest/Bench Press
• Squats

WOD - 10 NOV 09

Workout

15 Minutes on Eliptical Trainer w/ resistance.

Tabata Squats (30 secs of work w/ 10 secs rest X 8)

WOD - 9 NOV 09

Warm Up

.5 mile run

Workout

With a running clock, perform the appropriate reps for the following, at the top of each minute:

• Gravitron Pull Ups
• Shoulder Press

Example:

Minute 1 - 1 Pull Up, 1 Shoulder Press

Minute 2 - 2 Pull Ups, 2 Shoulder Presses

Minute 3 - 3 Pull Ups, 3 Shoulder Presses

Do this for 10 minutes.

WOD - 5 NOV 09

Workout

• 20 Minutes Treadmill
• 1 Squat for each minute, on the minute for as long as possible.

Example:  1st Minute = 1 Squat, 2nd Minute = 2 Squats, etc...

Note:  Use squat rack to hold weight and use .25 of Body Weight on bar for squats.

WOD - 4 NOV 09

Tabata:  30 seconds of max work (near 100% output) w/ 10 seconds of rest X 8

 

For example:  30 seconds of squats, rest for 10 seconds.  After the 10 seconds of rest, begin another 30 seconds of squats.  You do this 8 times (totaling 4 minutes).

 

The best way to do this is to start watch timer and work for 30 rest until 40  begin at 50 rest at 1:20, begin at 1:30 rest at 2:00, etc…

 

 

Workout

 

Tabata the following:

 

- Row

- Sit Ups

WOD - 3 NOV 09

Warm Up

3 rounds

• 7 Push Ups
• 7 Squats
• 7 Lunges each side

Workout

• 50 Chest Press w/ Bar or scaled down Dumbell Wt.
• 50 Sumo Deadlift High Pulls

Rest Day

WOD - 27 OCT 09

Warm Up

• 5 minutes Eliptical Trainer or Treadmill
• 5 minutes Jump Rope (single unders)

Workout

Max reps for 2 minutes of each exercise:

• 2 min - Walking Lunges
• 2 min - Sumo Deadlift High Pulls (SDHP)
• 2 min - Sit Ups

Rx:  SDHP -45# Bar / 35#

"FRAN" - 23 OCT 09

Warm Up

3 rounds:

• 15 Jumping Jacks
• 5 Push Ups
• 5 Squats

Workout

"FRAN"

21, 15, 9 reps:

• Squat Thrusters
  
• Pull Ups w/ Gravitron (or other assistance if needed)

Note:  Use 45# bar or scale down with 15# dumbells in each hand.

Rest Day - 17 Oct 09