April fools!

Do 10-15 (depending) of each exercise as a warm up, then have participants draw 3 cards from card deck (2-8). This will determine the 3 exercises per category (4 total categories) that will be done for 2 minutes a piece (nonstop, so a 6 minute set).  If an 8 card(or joker) is drawn, participants will do a turkish get up between the 2 minute sets (so 3 total) in that round.  Another card will need to be drawn.

DEADLIFT movement:

2  two handed swing
3  one handed swings (alt)
4  one handed kb deadlift (alt)
5  one handed kb clean (alt)
6  high pulls (5 on a side-- alt)
7 snatch (5 on a side-- alt)

SQUAT movement:

2 bodyweight Y
3 goblet
4 racked (5 a side- alt)
5 goblet and press
6 rack and press (5 a side)
7 bridge

LUNGE movement:

2  body
3 reverse
4 fwd
5 side
6 dbl
7 dbl with rotation

PUSH movement:

2 planks
3 rows
4 slow mt climber
5 push ups
coordinate 6 and 7 together--- 6 and 7 could be single pressing, double pressing, or combination w/ or without elbow/hand standing
6 overhead press (dbl)
7 hands or elbow stands on wall or (dbl)

Spinning #6- Spring Break Sandwich

3/28/15... same day as Barry Roubaix race
SPRING BREAK SANDWICH (start out doing 'spring break'-- pleasure, travel, etc. talk about my spring breaks as a kid-- ask about theirs, etc. AND road trip music :).  Then middle of workout (songs 5-10) Barry Roubaix race (62 miler, 36 miler, 24 miler) all songs are hits from 2011. ;)  Then final songs are "make it your own" spring break vacation-- whereever you want to be-- beach, mountains, etc. :) Put yourself there and ride!

1. jet airliner  (Steve Miller) 4:26   stretch out
2. Running dream (Tom Petty) 4:52   cruising
3. Sir Duke (Stevie W) 3:53  (FL- Disney, Mom
4. Graceland (Paul S) 4:51 (Fl- Dad
5. Bob M (put at end of list
6. Party Rock Athem  4:23    62 seconds on/rest  (2 sets)
7. You Make me Feel 3:36    36 seconds on/rest (3 sets)
8. Last Friday Night  3:51       24 seconds on/rest (4 sets)
9. On the Floor     3:51          coast, then begin 3 minute climb
10. More                 3:40          3 minute climb
11. Roll Away Stone        4 minutes recovery
12. MJ Feel   pick your favorite SB image and go!
13. Hopeless Wanderer--  begin cool down or continue
14. Flake cool down and stretch

Partner break it down! :)

Partner pairs must break down the required #s in which ever amount they prefer. :)

100   (jumping jacks, double under jump ropes, jump squats, or other cardio depending on props/local)
90  KB swings
80 jumping jacks
70  KB high pulls or alt. long cycle
60 jumping jacks
50 alternating snatches
40 jumping jacks
30 kbell goblet squats
20 jumping jacks
10 burpees

*circle around the world warm-up, cool down

Kbell/body weight option CHIPPER :)

200 swings (a side)  or 200 jump squats
100 dbl presses (total) or 100 single a side
50 snatches   or 50 sit up/tricep presses
25 long cycle (a side) or 25 mt. climbers (a side)
12 windmills or 12 skiers (a side)
6 renegade rows  or 6 push-up twists
3 TGUs  or   5 burpees
1 yoga post of choice :)

Kettlebell mania

4 minute sets-- 30 seconds a side, 1 minute rest in between (6 rounds)

1. 1 handed swing, rev lunge, clean, squat
2. high pull swing, front lunge, swing, squat and press
3 TGU, rows, windmill, reneagade rows
4. snatch, long cycle, upright rows, get up sit up
5. side lunge, halo, russian twist, kbell push ups
6. double press, dbl squat, dbl dead lift (or clean), dbl farmers walk

Lucky #7 (St. Patty's day HIIT)

7 patterns:
lunge, squat, deadlift, push, pull, abs, (7th could be either back, or cardio).  1 minute, 10 seconds between sets.   5-7 rounds

lunge to knee up (same leg balance)
squat facing wall (correct posture)
2 foot dead lift warm up or bridge
double press
tricep raises
criss-cross
jumping jacks or cobra

double lunge
low squats
one leg dead lift
alt. double press
triceps overhead to neck
abs leg kicks
swimmer  or mt. climber

lunge jumps
plea squats
other leg dead lift
push ups
shoulder t i o
boat
swan or skier

lunge pulses
jump squats
bridge
push ups on medicine ball
rows
sit-ups
superman or room shuffles

lunge with weight
goblet squats
weighted dead lifts
double push press
rows
russian twist
plank

any lunge
any squat
any dead lifts
any push (pressed or push-up)
any pull
any core
any back/cardio