Daily Workout

Monday, Sept 17, 2012
Location: Statue by Scott Circle

Stretches & cbd syrup effects

100 Jump Ropes/50 Sit-ups
80 Jump Ropes/40 Sit-ups
60 Jump Ropes/30 Sit-ups
40 Jump Ropes/20 Sit-ups
20 Jump Ropes/10 Sit-ups

1 min of Push-ups & Lunges/Rest 45 sec
45 sec of Push-ups & Lunges/Rest 30 sec
30 sec of Push-ups & Lunges/Rest 15 sec
15 sec of Push-ups & Lunges/Done

online casino deutschland (Time = TBD)

TABATA: Broad Jumps (Count reps each round)

______________________________________________________________________

Friday, Sept 14, 2012
Location: White House

Stretches & Warm-up

‘Deck of Cards’ workout:
Hearts = Mt. Climbers
Diamonds = Sit-ups
Spades = Lunges
Clubs = Jump Squats
Jokers = Run around park

Wall Hold competition

_______________________________________________________________________

Wednesday, Sept 12, 2012
Today’s workout will meet at the church steps at Thomas Circle (yup, stairs again:)

Stretches & Warm-up

3 sets of stairs
10 Lunges
3 sets of stairs
10 Standing Jump Lunges (left)
3 sets of stairs
10 Standing Jump Lunges (right)
3 sets of stairs
10 Alternating Jump Lunges

Complete as many rounds as possible in 12 min:
5 Burpees
10 Superman Push-ups
15 Prisoner Squats (hands behind head)
20 Sit-ups

Work with a partner:
2XSingle Leg Hop (right)/Partner = Band Shoulder Pres
2XSingle Leg Hop (left)/Partner = Band Tricep Extension
2XSquats up steps (right)/Partner = Band Curls
2XSquats up steps (right)/Partner = Jumping Jacks

_______________________________________________________________________

Monday, Sept 10, 2012
Today’s workout will meet at the church steps/statue at Thomas Circle.

Strretches & Warm-up

3 X 2 min AMRAP on stairs
Immediately perform 20 Squats & 10 Sit-ups
(Rest 90 sec between sets)

3 x 45 sec: Resistance Band Rows & Push-ups (work with a partner)

TABATA: 1 Step Hops

Walking Lunges & Burpee broad jumps around the statue

_______________________________________________________________________

Friday, Sept 7, 2012
Today’s class will meet at Stead Park.

Stretches, Warm-up & Agility Ladder Drills

5 Rounds:
10 Front Lunges
10 Sit-ups
10 Reverse Lunges
10 Leg lifts
10 Lateral Lunges

3 Rounds (on the court):
1 Sprint (end line to half court)
5 Push-ups
2 Sprint
10 Squats
3 Sprint
15 Burpees
30 sec Rest

_______________________________________________________________________

Wednesday, Sept 5, 2012
Today’s class will meet at the statue by Scott Circle.

Stretches & Warm-up

Fitness Test:
Complete 3 rounds for time:
3 Sprints
5 Push-ups
10 Burpees
15 Squats
(Compare times to the 1st of each month.)

Run 2 lap
30 Lunges
15 Sit-ups
Run 1 lap
30 Step-ups
15 Rotating side planks
Run 1 lap
30 Sit-ups
15 Lunges
Run 2 lap
30 Rotating side planks
15 Step-ups

REVERSE TABATA (10 sec work/20 sec rest): Dips

3-5 Rounds:
10 Mt. Climbers
10 Squat jumps
10 sec Rest

_______________________________________________________________________

Friday, Aug 31, 2012
Today’s class will meet at the statue by Scott Circle.
REMINDER: There is a 6pm class tonight. See Monday, Aug. 27 for our workout!

Stretches & Warm-up

Run to Dupont Circle (1/2 mile)
Complete the following:
30 Bench Step-Ups/Jumps
20 Sit-ups
10 Push-ups
5 Burpees
Run back to Statue (1/2 mile)
Complete the following:
30 Bench Step-Ups/Jumps
20 Sit-ups
10 Push-ups
5 Burpees

TABATA: Planks (alternating positions)

Partner: Lunges, Mt. Climbers, Squats & Knees to Elbows
(Reps, time & rest TBD)

*I’d prefer to run with you to the Circle, which means we’ll need to leave valuables in the studio. Thanks!

_______________________________________________________________________

Wednesday, Aug 29, 2012
Today’s class will meet at Church Steps @ Thomas Circle.

Stretches & Warm-up

3 min Sit-up test (Compare to your score posted here.)

21 Burpees – 3 sets of stairs
15 Burpees – 2 sets of stairs
9 Burpees – 1 set of stairs

2 X 1 min Leg Lifts, 40 sec Flutter Kicks, 20 sec Legs extended w/ hold
*Complete block run between sets.

In groups of 2, complete the following for 2 x 3 min AMRAP:
#1) 1 Set Weighted Lunges up Stairs
#2) Jumping Jacks
#3) Push-ups
Rotate.

_______________________________________________________________________

Monday, Aug 27, 2012
Today’s class will meet at the statue by Scott Circle.

Stretches & Warm-up

21 burpees – Jog  1 lap
15 burpees – Jog  1 lap
9 burpees – Jog  1 lap

3 X 30 sec Step-ups or bench jumps/Squat hold/Plank/Rest

Complete the following:
100 Jump ropes
40 Lunges
30 Sit-ups
20 Push-ups
100 Jump ropes
20 Push-ups
30 Sit-ups
40 Lunges
100 Jump ropes

_______________________________________________________________________

Friday, Aug 24, 2012
Today’s workout will meet at Stead Park on P btwn 16th & 17th.

Stretches & Warm-up

Stations:
#1) Resistance Sprints with a partner – 5 X Court (each)
#2) Overhead Walking Lunges with a partner – 3 X Court (each)

TABATA: Push-ups & Sit-ups

2-3 Rounds:
Bench Step-ups/Jumps
Plank up/downs
Squats
Dips
Burpees
– Spend 1 min performing each exercise, then immediately begin the next exercise.
–The clock does not stop between exercises so transition quickly.
–After completing all 5 exercises, there is a 1 minute rest.

TABATA: Push-ups & Sit-ups

_______________________________________________________________________

Wednesday, Aug 22, 2012
Today we’ll workout at the church steps at Thomas Circle.

Stretches & Warm-up

100 Jumping Jacks

10 Rounds of the following:
2 Burpees
4 Sets of stairs
6 Push-ups
8 Sit-ups
10 Lunges
(*There is a 20 min time limit.)

3 X 30 sec: Leg lifts/single stair hop/Rest

Block Run

3 X 30 sec: Squats/Mt. Climbers/Rest

_______________________________________________________________________

Monday, Aug 20, 2012
Today’s workout will meet at the statue by Scott Circle.

Stretches & Warm-up

2 Rounds of:
50 Jumping Jacks
40 Lunges
30 Sit-ups
20 Squats
10 Burpees
5 min Run
1 min rest

2-3 X 1 min Partner planks/30 sec rest

TABATAs:
#1: Step-ups & Dips
1 min rest
#2: TRX Jump Squats & Push-ups

_______________________________________________________________________

Monday, Aug 13, 2012
Today’s workout will meet at Thomas Circle church steps.

Stretches & Warm-up

TABATA: Stairs

For 10 min, complete the following:
Hop up steps
10 Jump Squats at top
Jog down steps
5 Burpees
15 Sit-up

Work with a partner:
2X: 20 Lunges – Push-ups
2X: 20 Squats – Side Plank (R & L)
2X: 20 Bridges – Russian Twists

Max Wall Hold

TABATA: Stairs

________________________________________________________________________

Friday, Aug 10, 2012
RAIN!! Today’s workout will meet indoors at the training studio

________________________________________________________________________

Wednesday, Aug 8, 2012
Today’s workout will meet at the steps at Thomas Circle.

Stretches & Warm-up

2 Rounds:
3 min – Stairs/60 sec rest
2 min - Jump rope/60 sec rest
1 min – Broad jumps/60 sec rest
30 sec – Burpees/60 sec rest
*Score = Total # of Burpees

5 min AMRAP:
1 set stair hops
10 squats
10 sit-ups

Complete Block Run

5 min AMRAP:
1 set stair hops
10 lunges
10 push-ups

________________________________________________________________________

Monday, Aug 6, 2012
Today’s workout will meet at the statue by Scott Circle.

Stretches & Warm-ups

Fitness Test WO:
Complete 3 rounds for time:
3 Sprints
5 Push-ups
10 Burpees
15 Squats
*Compare times to the 1st of each month.

Run 3 laps
30 Leg Lifts
30 Sit-ups
Run 2 laps
20 Leg Lifts
20 Sit-ups
Run 1 lap
10 Leg Lifts
10 Sit-ups

TABATA: Alt Lunges/Jump Lunges

Complete 1 round:
50 Jumping Jacks
40 Step-ups
30 Squats
20 Mt. Climbers
Max Plank Hold

________________________________________________________________________

Friday, Aug 3, 2012
Today’s workout will meet at Stead Park (between 16th & 17th on P St)

Stretches & Warm-up

5 X Burpee Suicides
*Work w/ a partner and rest during partner’s turn

15, 12, 9, 6, 3 reps of:
HR Push-ups
Sit-ups
Squats

Broad jumps (around the turf)

3, 6, 9, 12, 15 reps of:
Dips
Sit-ups
Step-ups/Jumps

Lunges (around the turf)

TABATA: Plank w/ leg raises

________________________________________________________________________

Wednesday, Aug 1, 2012
Today’s workout will meet at the Church steps at Thomas Circle.

Stretches & Warm-ups

30 sets of stairs (up & down = 1)*
30 Squats
30 Sit-ups
Rest 3 mins

20 sets of stairs (up & down = 1)*
20 Lunges
20 Push-ups
20 Leg Raises
Rest 2 min

10 sets of stairs (up & down = 1)*
10 Inch worms
10 Bridges
10 Plank up/downs
10 Burpees
Done

(*The modification for this workout is 15, 10 and 5 sets of stairs. Also, there is a 10 min, 7min and 4 min cut-off for the sets of stairs. Will explain tomorrow. )

________________________________________________________________________

Monday, July 30, 2012
Today’s class will meet at the statue by Scott Circle

Stretches & Warm-up

100 JJs/50 Sit-ups
75 JJs/35 Sit-ups
25 JJs/15 Sit-ups

Work in groups of 2-3 through the following stations. Spend 5 min at each station:
Station #1-
Person #1 – run a lap
Person #2 – burpees
Person #3 – lunges with rotation
Rotate when person completes lap.

Station #2-
Person #1 – run a lap
Person #2 – mt. climbers
Person #3 – squats
Rotate when person completes lap.

Station #3-
Person #1 – run a lap
Person #2 – jumping squats
Person #3 – push-ups
Rotate when person completes lap.

________________________________________________________________________

Friday, July 27, 2012
Today’s 6 & 7AM classes will take place at Stead Park.
*The 6PM make-up class will take place at Thomas Circle. Please see Wednesday, 7/25 below for our workout.

Stretches & Warm-up

Agility Ladder drills

“Death by Sprints”: 1 sprint the 1st min, 2 sprints the 2nd min, 3 sprints the 3rd min and so on until you can’t complete the distance for the given minute.

3 Rounds:
Bench Step-ups/Jumps
Push-ups
Lunges
Dips
Burpees
– Spend 1 min performing each exercise, then immediately begin the next exercise.
–After completing all 5 exercises, there is a 1 minute rest.
–The clock does not stop between exercises so transition quickly.

________________________________________________________________________

Wednesday, July 25, 2012
Today’s workout will take place at the church at Thomas Circle.
(REMINDER: NO 7pm class!)

Stretches & Warm-up

3 sets stairs
21 Lunges & Push-ups
3 sets stairs
15 Lunges & Push-ups
3 sets stairs
9 Lunges & Push-ups

Partner Burpees/Squats/Sit-ups (2/2,4/4,6/6,8/8,10/10)
*Rest at least 1-2 min between exercises

Block Run

2X1min (or max): Plank w/ shoulder touches

Block Run

________________________________________________________________________

Monday, July 23, 2012
Today’s class will be at the statue by Scott Circle.

Stretches & Warm-up

4 min/3 min/2 min of:
9 Squats
6 Hand Release Push-ups
3 Burpees
1 Lap
(Rest 2 min/90 sec min/1 min btwn sets)

2 X 1 min AMRAP of the following: Mt. Climbers, Dips, Step-ups
At the end of each round, hold plank as long as you can.
(Count total reps each round. Your goal is to beat total # of reps from the previous round.)

Complete 2 rounds of:
Partner #1: 30 V-Twists
Partner #2: Reverse lunges
Rotate.

________________________________________________________________________

Friday, July 20, 2012
Today’s class will begin at the statue by Scott Circle.

Stretches & Warm-up

Surprise workout :)

________________________________________________________________________

Wednesday, July 18, 2012
Today’s workout will take place at the church at Thomas Circle.

Stretches & Warm-up

3 min AMRAP Stairs

3 min AMRAP Sit-ups

Complete each of the following for 3 min/Rest 1 min/Rotate:
#1) 10 Squats & 10 Push-ups
#2) 10 Wall Balls & 10 Band Curls
#3) 10 Step-ups & 10 Dips
#4) 10 Lunges & 10 Plank Up/Downs

3 min AMRAP Stairs

________________________________________________________________________

Monday, July 16, 2012
Today’s workout will take place at the statue by Scott Circle.

Stretches & Warm-up

50 Air Squats
25 Sit-ups
Run 2 lap (around statue)
40 Lunges
20 Push-ups
Run 1 lap
30 Rotating side planks
Run 1 lap
20 Lunges
40 Push-ups
Run 2 lap
25 Air Squats
50 Sit-ups

1 min: Step-ups/Mt. Climbers/Rest
40 sec: Step-ups/Mt. Climbers/Rest
20 sec: Step-ups/Mt. Climbers/Rest

Max Side Plank (Left)
Rest
Max Side Plank (Left)

________________________________________________________________________

Friday, July 13, 2012
Today’s workout will take place at Stead Park on P St, between 16th & 17th.

Stretches & Warm-up

Complete 2 Rounds:
3 Laps around the court
30 Jumping jacks
30 Push-ups
30 Tuck jumps
30 Lunges
30 Sit-ups
30 Squats
30 Step-ups/Jumps
30 Dips
30 Jumping Jacks
3 laps around the court
Rest 3 min.

TABATA: Member’s Choice: Abs/Core

________________________________________________________________________

Wednesday, July 11, 2012
Today’s workout will take place at the church steps at Thomas Circle.

Stretches & Warm-up

10 Stairs/50 Jump ropes/10 Push-ups
8 Stairs/50 Jump ropes/10 Push-ups
6 Stairs/50 Jump ropes/10 Push-ups
4 Stairs/50 Jump ropes/10 Push-ups
2 Stairs/50 Jump ropes/10 Push-ups
(There will be a 15 minute cut-off for this portion of the workout)

3 X 30 sec: Plank Right/Plank Left/Mt. Climbers/Rest

2 X 3 min AMRAP: 15 Sit-ups/5 Burpees/1 set Stair Hops/Rest 90 sec

________________________________________________________________________

Monday, July 9, 2012
Today’s workout will be around the statue by Scott Circle.
(There’s a slight chances of t-storms in the AM, in which case we’ll stay indoors.)

Stretches & Warm-up

5 laps/50 Squats/50 Jumping jacks
3 laps/30 Lunges/30 Mt Climbers
1 lap/10 Push-ups/10 Burpees
-Complete Sit-ups until the group finishes.

TABATA: Dips

1 min: Step-ups/Squat hold/Squat Jumps/Rest
40 sec: Step-ups/Squat hold/Squat Jumps/Rest
20 sec: Step-ups/Squat hold/Squat Jumps/Rest

________________________________________________________________________

Friday, July 6, 2012
Today’s workout will be at the church steps at Thomas Circle.

4 Rounds for time:
3 Sets of stairs
10 Push-ups
30 Lunges

12-10-8-6-4-2 reps of: Partner assisted leg lifts

Block run for time

2 Rounds on the stairs:
1 min on/30 sec rest
Squats (facing left)
Squats (facing right)
1 foot hop (left leg)
1 foot hop (right leg)
Sprints

3 X 1 min: Planks w/ shoulder touches

________________________________________________________________________

Wednesday, July 4, 2012
Today’s workout will be at the Masonic Temple at 16th & R St.

REMINDER: Class is from 9-10:15am. Also, class is open to drop-ins ($15). Bring your friends!

________________________________________________________________________

Monday, July 2, 2012
Today’s workout will be by the statue at Scott Circle.

Stretches & Warm-up

Fitness Test WO:
Complete 3 rounds for time: (Compare times to the 1st of each month.)
3 Laps
5 Push-ups
10 Burpees
15 Squats

25 Leg Lifts
25 Sit-ups
Run 3 laps
25 Leg Lifts
25 Sit-ups
Run 2 laps
25 Leg Lifts
25 Sit-ups
Run 1 laps

TABATA: Lunges

Complete 1-2 rounds (Depending upon time.)
50 Jumping Jacks
40 Step-ups
30 Squats
20 Mt. Climbers
Max Plank Hold

________________________________________________________________________

Friday, June 29, 2012
Today’s workout will be at Stead Park.

Stretches & Warm-up

300 Jump Ropes
40 Squats
20 Sit-ups
Run 3 Laps
Rest 2 min

200 Jump Ropes
40 Lunges
20 Push-ups
Run 2 Laps
Rest 1 min

100 Jump Ropes
40 Step-ups/Jumps
20 Dips
Run 1 Laps
Rest 30 sec
50 Jump Ropes

TABATA: Plank (all positions)

Burpee Tag (if we have time ;)

________________________________________________________________________

Wednesday, June 27, 2012
Today’s workout will be by the statue at Scott Circle.

Stretches & Warm-up

6 Broad Jumps on the min for 10 min

30 Walk-outs w/ Push-up: work with a partner, switch back & forth after each rep

50, 40, 30 – Jumping Jacks
40, 30, 20 – Lunges
30, 20, 10 – Squats
20, 10, 5 – Burpees
-Run lap, then rest 1 min between sets

TABATA: Sit-ups

________________________________________________________________________

Monday, June 25, 2012
Today’s workout will be at Thomas Circle stairs.

Stretches & Warm-up

15 burpees/1 set of stairs
12 burpees/2 set of stairs
9 burpees/3 set of stairs
6 burpees/4 set of stairs
3 burpees/5 set of stairs

4X30 sec: Bridge & Superman Hold

Complete the following:
50 Jumping jacks
40 Sit-ups
30 Mt Climbers
20 Push-ups
1 Block run
20 Push-ups
30 Sit-ups
40 Mt. Climbers
50 Jumping jacks

3 rounds for time:
Burpee Broad jump (length of platform)
20 Lunges (on the stairs)

________________________________________________________________________

Friday, June 22, 2012
Today’s workout will take place on the rooftop. It’s still supposed to be very hot, so little running! (*Friday, 6pm make-up class, see Wed, 6/20, although we’ll be at the statue, not White House)

Stretches & Warm-up

100 Jump Ropes/25 Sit-ups/Rest 1 min
75 Jump Ropes/25 Sit-ups/Rest 30 sec
50 Jump Ropes/25 Sit-ups/Rest 15 sec
25 Jump Ropes/25 Sit-ups

Complete each of the following for 3 min, rest 1 min, then rotate:
#1) 10 Lunges & 10 Incline Push-ups
#2) 10 Wall Balls & 10 Band Curl
#3) 10 Step-ups & 10 Dips

TABATA: Single Leg Squats (alt legs each round)

3 X 30 sec: Right side plank/Wall hold/Left Side plank/Wall hold

________________________________________________________________________

Wednesday, June 20, 2012
Since we were rained in on Monday, today’s workout will be at the White House.

Stretches & Warm-up

Working with a partner: Complete 10 min of varying exercises, count reps for partner, competing for most reps

TABATA: Push-ups & Dips

Partner Resistance Sprints
–>Wall holds in between sets

Plank competitions: Hold front plank as long as you can. When you reach failure, perform burpees until the entire group has finished.

_________________________________________________________________________

Friday, June 15, 2012
Today’s workout will be at Stead Park on P St between 16th & 17th Sts.

Stretches & Warm-up

“Deck of Cards”: Complete half of the deck. (Exercises TBD by the group :)

2 TABATAs:
#1: Jump Lunges & sit-ups
Run 3 laps
~90 sec rest
#2: TRX Jump Squats & push-ups
Run 3 lap

On the Basketball Court: Complete various exercises in lines of 2-3 for varying intervals of time.

________________________________________________________________________

Wednesday, June 13, 2012
Today’s workout will be at the church steps at Thomas Circle.

Stretches & Warm-up

Complete 3 rounds of the following:
3 min AMRAP Stairs
Perform 5 Burpees, 10 push-ups & 25 Squats
Rest 90 sec

30-20-10 reps of: Lunges, Plank (knee to elbow) & leg lifts
Immediately complete a Block Run

3 min AMRAP Sit-ups

_________________________________________________________________________

Monday, June 11, 2012
Today’s workout will be by the statue at Scott Circle.

Stretches & Warm-ups

Agility Ladder Drills

Block run, 50 step-ups
Block run, 40 squats
Block run, 30 lunges
Block run, 20 push-ups
Block run, 10 burpees
Rest 2 min
1/2 Block run, 25 step-ups
1/2 Block run, 20 squats
1/2 Block run, 15 lunges
1/2 Block run, 10 push-ups
1/2 Block run, 5 burpees

_________________________________________________________________________

Friday, June 8, 2012
Today’s workout will be at the church steps at Thomas Circle.

Stretches & Warm-up

6 sets of stairs/30 Squats/30 Push-ups
3 sets of stairs/20 Squats/20 Push-ups
1 set of stairs/10 Squats/10 Push-ups

3 X 1 min: Bridges (feet on step)

2 Rounds for time:
30 sec Front Plank
30 sec Burpees
30 sec Right Side Plank
30 sec Burpees
30 sec Left Side Plank
30 sec Burpess
(Rest 1 min between rounds)

In lines of 3, complete the following for 2 x 3 min AMRAP:
#1) 1 Set Weighted Lunges up Stairs
#2) Sit-ups
#3) Jumping Jacks
Rotate.