Hey everyone! Sorry for the missed weeks of workouts. Things have finally calmed down and now tomorrow our team of 30+ members and staff will be taking on the Spartan Race Citizens Bank Park! For those of you not racing this weekend here is a workout to get the party started for the weekend! Enjoy and remember Stay Hydrated!
Warm up- 5 yard Bear crawl fwd/backward x4 5 yard Lateral Versa Band Shuffle x4 Versa Band Jumping Jacks x15 Versa Band Archer x10 Versa Band Pull down x10
Workout- Treadmill Front Racked Double KB carry 0% for 2 min Pull-up x 5 Push-up x 10 Slam Ball x 15 Treadmill Front Racked Double KB Carry 8% for 1 min Slam Ball x 15 Push-up x 10 Pull-up x 5 Treadmill Front Racked Double KB Carry 15% for 30 sec Pull-up x 5 Push-up x 10 Slam ball x 15 Treadmill 15% incline run 30 sec Slam Ball x 15 Push-up x 10 Pull-up x 5 Treadmill 8% incline run 1 min Pull-up x 5 Push-up x 10 Slam ball x 15 Treadmill 0% incline run 2 min
2 Rounds for time
Don’t forget to tag #spartansilva in your pictures or videos with your time!
Hey everyone sorry we missed last week. A lot going on as we just moved one of the gyms but we are back in business leading up to West Virginia this weekend! Last big workout of the week is going to be today. It is all about the mental grind tonight in OCR class. So. Get. Ready!
Timed workout: Every 3 min
.25 mile- rest for remaining time 30 Burpees- rest for remaining time
Have a good workout and Stay Hydrated
Don’t forget to tag #spartansilva on your workout photos!
Drawing inspiration from some of these short course races this year I wanted to give those that were on the “course” the rush of the race. As for the “audience” well we got a workout in of our own!
This workout was broken up into two teams. While two participants race the others were cheering and doing plank/squat/jumping jacks for 1 min on 1 min off. If doing on your own you can rest 5 min in between rounds while doing these exercises in this pattern.
.5 Mile Warmup jog 15 Pushups Tire/Agility Ladder run 30 Lunges Agility ladder to 15 slam ball 15 KB Swing 20yd Forward Bear Crawl/20yd Reverse Bear Crawl 15yd farmers carry out and back 15 Weighted Jump rope 15 Box Jumps 15 Burpees This was all done over a .5 mile course. If you do not have the ability to do this over a . 5mile try to do a 10 yard shuttle sprint in between each exercise.
Enjoy and Stay Hydrated!
As July comes to a close we are only 6 weeks away from our next team challenge at Citizens Bank Park Spartan Race. Focusing on specific exercises that can translate to the course is important and unless you are in a OCR facility it is tough at times to have the real obstacles. This week we are going to focus on quality of reps for each exercise but keeping the heart rate up! You will have 1 minute to complete the reps and 1 min of rest which during you will complete 5 burpees.
1 min work/ 1 min rest (5 burpees) Pull up x 10 Kettlebell Front Squat x 10 Medicine Ball Slam x 10 TRX/Bodyweight Row x 10 Mountain Climbers x 20 Weighted Step ups x 10 (per leg) Box Jump x 10 Kettlebell Swing x 10 x 4 rounds
Don’t forget to post your pictures or video with #spartansilva and as always stay hydrated!
Happy Thursday everyone! Today I want to focus on Grip training as it seems I am seeing many athletes slipping off of Multi Rig and Twister as well as struggling with doing Herc Hoist after a carry. If you are one of those folks hopefully adding this into your routine can help with that.
Warmup 10 min Elliptical/Jacobs Ladder
Superset: Bench Press (Lighter weight) I added a resistance band x10 DB/KB Farmers Carry (using attachment handle) x 30sec Pullup/Hand Position Change x30 sec Barbell Front Squat/Shoulder Press/Bent over row x5 each Rest 1 min and repeat x6 on odd sets do 60sec on carry and pullups
Stay Hydrated and have fun! Check out the facebook page for video of this workout!
I hope everyone had a safe 4th of July! Time to put in some work and get rid of those hot dogs and hamburgers! As my group prepares for their toughest test of the year next Saturday the Palmerton Spartan Super/Sprint we focused on just keeping moving and working some obstacles at exhausted levels.
1 Min on 20 sec off is your work/rest time
Battlerope Pullup Slam ball Farmers carry Deadhang Sled push KBSwing Plank Burpee Box Jump x4
Have fun and #StayHydrated
Here we go again! Like I posted yesterday… Instead of saying “I don’t have time” try saying “it’s not a priority” and see how that makes you feel. We have to make our health a priority now or we will pay for it later!
20 lunges 15 Burpees 10 squats 5 pullups
Sprint .25 miles
Superset x 4
10 KB swing / 20 stepups
10 pullups / 20 pushups
10 Thrusters / 20 side to side hip rolls (plank)
10 single arm kb row/ 25 Box Jumps
Finish with 10 min at incline on the treadmill or 10 min on stairs!
Congrats you completed 500 reps today! Note your time to compare later!
Hey everyone it is a little late in the week but this one will give you a good start to the weekend and help feel a little less guilty about those BBQs!
Warmup: 50 Jump Rope 25 Burpees 10 Squats 5 Pull ups
Workout: 45 seconds work/15 seconds rest
Battle Rope Weighted Step up Pull up/Assisted pull up w/ band Med Ball Slam Push up Russian Kettlebell Swing Shoulder taps (Plank Position) Burpee Mountain Climber Sprint (Treadmill/Outside) 1 Min Rest
Try to stay as close to the rest timer as possible to keep the heart rate elevated. Challenge yourself on the weights but use something you can complete the full 45 seconds of work with. As usual tag SpartanSilva in your post on FB or IG showing off your workout!
I hope everyone is having a great week! Today was my last workout before Spartan Race AT&T Stadium this Saturday. I hit the stadium stairs one last time before recovery days. Thursday before a race I will still get some active recovery in maybe 15 min on a bike or a nice walk with the dogs! As for those not running this weekend here is your weekly burner! Don’t forget to stay hydrated and keep pushing.
Warm up: 10 Squat Hold (5 sec. at bottom) 10 Pushup Hold (5 sec. at top) 30 Jumping Jacks
Workout: Run 1 Mile (Aerobic Effort) 15 Burpees 5 Pullups 50 Side to Side Hip Roll (Plank position) 15 Box Jumps 5 Pullups 50 Squats (Bodyweight) 15 Burpees 6 Bear Crawl Fwd/6 Reverse Bear Crawl 50 Lunges (25 per leg) 15 Box Jumps 6 Bear Crawl Fwd/6 Reverse Bear Crawl
Happy Hump Day!
This one is great for a stadium workout but can be adapted to indoor and even more if you can get to Jacobs ladder/Stairmill.
.25 Mile Aerobic Run 5 weighted pull ups* 10 Weighted Lunges per leg 5 Burpee Broad Jumps 2 flights of stairs up/down* 10 elevated push ups
*pull ups can be assisted if unable to do regular * if doing indoors on stairs 4 flights/100ft on jacobs ladder
Have a good time and enjoy! Don’t forget to tag @SpartanSilva on facebook and Instagram with pictures/videos of the workout!