2016 — Spring Break Plan!

Posted on March 14, 2016 by Charlie Will

Hey USF Varsity Crew!

Here is the spring break workouts. I’m not assigning days to these. Just do them as you have time.

Workout #1

Participate in a group exercise class. Something like, Coach Brad’s Bootcamp, Tampa Yoga in the Park, I’m trying an Orange Theory class.

Workout #2

Tabata Run–4x(8x{Sprint 20 sec, walk for 10 sec)) with a minute rest. If you have access to an erg or stationary bike, you may substitute. If you want a real challenge swim it.

Workout #3

David’s Tabata Sequence (repeat 4 times)
20 seconds body-weight squats
10 seconds rest
20 seconds jumping jacks
10 seconds rest
20 seconds push-ups
10 seconds rest
20 seconds lunges
10 seconds rest
20 seconds body-weight squats
10 seconds rest
20 seconds jumping jacks
10 seconds rest
20 seconds push-ups
10 seconds rest
20 seconds lunges
1:10 rest
Total time: 5:00 x 4 = 20:00

Workout #4

30 min cardio
3 rounds of:
1:00 plank
:30 plank jack
:30 plank walk
:30 alternating arm plank
:30 alternating leg plank
:30 alternating superman plank
1:00 plank

Plank examples.

Workout #5

Rower’s Hell Variation
10x(250m+10 burpees)
You my substitute 1 min of max effort cardio for the erg.

Enjoy your Spring Break!

Coach Charlie

Chuck-Fit WOD 8/18/2015 — Leg Day!

Posted on August 17, 2015 by Charlie Will

Happy Tuesday! Leg WOD!

Legs!

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions

Main Workout:
15 min light jog or stationary bike
Stretch
2:00 wall sit
2 x 10 deadlifts (30% 1RM)
3 x 10 squat jumps (jumpies)
3 x 25 body weight squats
3 x 10 box jumps 24″
3 x 25 swiss ball hamstring curl
3 x 10 burpees
3 x 25 calf raises on a step
2 x 10 deadlifts (30% 1RM)
Wall sit to exhaustion

In the past I’ve given you 2 ways to do this routine. I’m not giving you the option–do the more advanced approach. Super set by alternating between an explosive and slow exercise. Still leaving the deadlifts at the beginning and the end. Example:

2:00 wall sit
2 x 10 deadlifts
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 box jumps
1 x 25 sb hamstring curls
and so on…

Post the time of your final wall sit.

Coach Charlie