Dec 20th

2x KTE ladder instead of 3, 4 sets of lunges instead of 5.

Dec 15th

Dec 13th

Dec 8th

Dec 6th

We trimmed this way down for post-bout recovery - mobilize shoulders extensively then begin. Skip the jump squat in the first set and do it only 2 rounds. Then do [6x halos each way, 15m single leg deadlift / balance] x 5 rounds and cool out.

Nov 29th + Dec 1

Nov 29th:

Shoulder and leg mobilizers (multidirectional swings, McKenzie pressups, iron crosses, scorpions, etc) warm up.

5 rounds of 15m of 3x weighted strict press-ups (elbows pointed forward, weights resting below your chin; straighten arms straight up, drive your head forward through your arms), then 3 steps, then repeat. Alternate rounds with a partner. Every round, try to increase the weight. Arms should be failing by the 5th round.

2 rounds of the following:

60m heavy farmer's carry

15 (each leg) reverse lunges

60m farmer's carry

15x weighted goblet squats (use one of your weights)

60m farmer's carry

15x frog squats (hands touch the ground when in full squat, small jump off the ground when standing)

60m farmer's carry

15x kettlebell swings

Roll out on foam rollers.

Dec 1 - check any agility night I've posted. Ladder exercises, most likely. Bout this weekend.

Nov 22nd (sorry, I worked late on the 17th!)

Nov 10th - light and hard!

Since we had a bout this weekend, we did a light workout involving ladder drills, 5x5 weighted box squats, 5x5 weighted single-leg, low-box lunges and 15m single lead deadlift/balance/lunge between each for 4 rounds.

The harder workout for the rest of the gym was this:

Nov 8th

lighter night - bout this weekend. I did 25lb for the DB complex, 25/30 for the box squats, box lunges (which reads 6x per leg).

Nov 3rd

Thursdays workout, pretty much as written. 45 lb kettle below were standard with a few using up to 70 lbs

Oct 25th

goal is to complete the five rounds in 60m. leg mobilizer warmups as usual

Oct 20th

Sorry this one's mostly illegible, so I'll just write it out.

30 meters of lunge-balance-1 leg dead lift
20 single arm kettle bell swings (10 each arm) - 35lb
4 sets of 2-handed kettle bell with a partner pushing the weight down.

6 - 10sec modified dead lift holds starting with a light weight working up to max

(6) each leg - single leg dead life with weight bar (45lb)
(6) each leg - single leg box sqaut
(6) each leg - single left box step up to a jump
3 rounds

Ball Slam/Bicycle Competition:

(5) 15lb ball slams - 5 each leg bicycle
(4) 20lb ball slams - 4 each leg bicycle
(3) 25lb ball slams - 3 each leg bicycle
(2) 30lb ball slams - 2 each leg bicycle
Twice each person

Oct 18th 2011

Try a moderate-to-heavy weight dumbbell. The 5 rounds of dead lifts were fairly light weight (I stopped at 135lbs, my max is 240) due to the high number of reps. MP CNPass = medicine ball (we used from 20-30lbs) clean and pass, making sure to keep the spine neutral. In the 15 minutes, we managed 8 rounds.

Oct 13th workout

Oct 11th workout

We did burpees instead of manmakers and 8 box step ups (each leg), then 8 box jumps instead of KTE (knees to elbows)

Oct 6th - whew

No added weight to the bear crawls. Went for a walk as a cool down. This is done best with a partner to help you keep track of you time for split jumps and quick step ups before your rest and subsequent rounds.

Oct 5, leg day

Then burpees ladder: 6 burpees one min run, 5/1 down to 1/1. If you don't have sandbags for the asymmetrical shoulder carry, a kettlebell will do just fine. Click the image to see the full workout - it's cutting weirdly today

Sept 27

Since we have a bout this weekend, we stopped after the 6x3 backsquats and cooled down with 2 burpee ladders (1-2-3-4-5-4-3-2-1)

Sept 22nd workout

DB = dumb bells. Sorry for blurry quality, my hands were shaking after all of the grip work.

Sept 20th workout

warm squats: (15 airsquats
10 jump squats
5 tuck jump ) x 2

1 min step ups - body weight, 1 min rest
1 min step ups - increasing weight, 1 min rest) x 3 rounds

5 x5 Zercher squat (http://www.youtube.com/watch?v=14e12wFB2GQ)

1 min cardio with 2 min active rest (such as ball tosses)

done as prescribed. last airsquats/bear crawls are x3

Sept 14th workout

Instead of kettle bell single leg deadlifts (KB SLDLs) with single leg box squats (which are awesome, btw) with we did 3 rounds of 10 deck squats (you can use a small lift like an aerobics step up deck to make this easier - feet on the ground, back on the deck) - http://www.youtube.com/watch?v=I3W2AWay-dg - and we skipped the kettle bell snatches. Lighter night. You can definitely do the full workout as prescribed as well :)

Sept 8th workout

warm ups - partner/group throws of 10/12lb medicine balls.For workout, you can substitute cardio (rowing, biking) for slosh pipe or wall squats / rack holds for a different but still solid workout

Sept 7th workout

Pretty self explanatory. Just do a regular bear crawl instead of KB bear crawls (I don't think most of the newer girls have seen these yet - your time will come ;) )

aug 25 workout

first 10 min is overhead carries of weights - like 15lbs or so (go heavier if you're stronger). then 10 push-presses of your 15 lbs and 30 meters (12 long steps or so) of farmer's carry of those weights. Then find a 12 inch (or larger) box and do step ups, alternating with toe taps (the skipping foot change on the top of the box) for 12 minutes. No rest. Be a beast. Finish that and cool down with 30s kettle bell swings and 30s dead hang (if you can find some place to hang! otherwise improvise) for 4 rounds

Aug 30th workout

this one is pretty self explanatory. warm up and mobilize as usual, then run through this for 4 rounds. The smudged out line is 400m run (about 2.5 min). KBS = kettle bell swing. F carry = farmer's carry. Use weights that are manageable but challenging.

derby gym workouts

uploading here to keep a general record of some of our derby workouts at our awesome gym.

Sept 1: Since you may not have a ski/row machine available, do any cardio for 60. Strict press means you hold the weights at shoulder height, centered over your heart and then *only using arm muscles* straighten your arms. Push jerk is shown in this video (http://www.youtube.com/watch?v=bQuSGlC_euo). TGU = turkish get up. Finish with 4 rounds of 4x knees to elbows or dead hang :)