Xtreme Performance and Conditioning

03/30/2020

Xtreme Performance: March 30th to April 4th

“All You Need Is Faith, Trust, and A Little Bit of Pixie Dust” Peter Pan...

Hope everyone is doing well and staying safe!
High Fives: All the first responders, medical staff, police, and the many others helping out in this awkward time...

This week, we are once again practicing social distancing... so find some tools that you have and get to work! Try to keep a consistent schedule if you can to stay on top of some training! You will feel better if you just get up and MOVE!!!

Monday: Warm Up: General All Over Warm Up:
2 Rounds:
20 Toe Taps
3 Inchworms
10 Skip Overs
3 Push Ups
10 Air Squats
3 Lunges on each leg
1:00 Jump Rope

WOD: “No Shoes, You Lose”
15 Minute Ladder, increase reps by 3 each round, and complete 1 minutes Cardio after each round:
3 Decline Push Ups
3 Russian Twist with weight
3 Barbell, or DB or KB or backpack front row
3 KBS or DB Swings or Backpack Swings
1:00 Cardio of choice.. Run, Jump, Squat, toe tap

Tuesday: Running Warm Up: 25’ sections:
Carioca
Up and Overs
Hold Knee to Chest
Fast feet skip
High Knees
:30 Hurdle Stretch
:30 Couch Stretch
25’ Sprints x3

WOD: “Tuesday Troubles”
Walkouts can be done with a bench, a chair, or lean against a wall and walk sideways
5 Walkouts
10 Jumping Squats
10 Walkouts
15 Jumping squats
15 Walkouts
20 Jumping Squats
20 Walkouts
25 Jumping Squats
25 Walkouts
30 Jumping Squats
** Finish with a 30:00 walk or jog outside!

Wednesday: Warm Up: Activation Tabata:
Run through each exercise for :20 work /:10 rest and complete each exercise for 4 rounds:
Run in place
Spiderman crawling stretch
Step ups
Shoulder taps
Sit ups

WOD: “No Foolin”!
20 Minute EMOM
(Every minute on the minute: x 5)
Minute 1: 10 Tricep Extension each arm
Minute 2: 10 Straight leg sit up
Minute 3: 10 Wall Ball or Squat and reach
Minute 4: :40 Jog or jump rope

Thursday: Warm Up: Dynamic Warm Up:
25’ Sections:
Jog
High Skip
5 Walkouts
5 Slow Squats
1:00 Run or jump rope
Butt Kicks
Toe Touches
Sampson Stretch

WOD: “Sugar High” 18 Minute AMRAP
100’ Farmer Carry (use buckets or weights!)
20 Single Arm DB Rows or backpack rows
25 Flutter Kicks with weight overhead
10 Handstand Push Ups or :20 headstand hold
15 Box jump or tuck jumps or step ups

Friday: Warm Up: Recovery Warm Up:
10 Leg Swings
10 toe touches
10 torso swings
10 Arm Circles
10 Side to side lunges
2:00 Run, Jump rope, or step up

WOD: “Squats and Sunshine” 4 Rounds:
Run, walk, or Jump Rope 2:00
35 Mountain Climbers
20 DB Front rack reverse lunges
35 Plank with wall taps, alternate hands
Run, Walk, or Jump Rope 2:00

Saturday: Walk or Jog a mile with an odd object!

Have a great week! Hope to see all of you soon!
Thank you for supporting local businesses!!!

Grab a buddy this week and show them what we do every day as a fitness family! When the virus has passed us by, we can all have more fun with more friends!!!!!

03/23/2020

Xtreme Performance: March 23rd to March 29th

“Don’t Roam.. Stay Home”

I hope this message finds everyone well..
I MISS ALL OF YOU!
Please continue to be safe...
We CAN do this!
Make some time every day to make sure you are moving, eating clean, and thinking positively!

I am sending some ideas for home workouts..
We can get creative with equipment!
Some tools you will need:
Timer with seconds and minutes
Chair or bench
yoga mat or towel,
gallon jug of water or gas can with water,
backpack filled with books or canned goods,
large canned goods you can hold with one hand,
A broom or mop or a rake with brushes taken off

Monday:
Warm Up: (Get Up and Get Moving Warm Up)
5x Clasp hands and roll out wrists
5x Make circle in the dirt with toes to roll ankles
5x Look up, down, all around to stretch neck
25 Jumping jacks or side steps with clap overhead
5x Stretch arms overhead and touch toes
1:00 Jog or step in place
10 Large arm circles
10 Torso swings or twists side to side
1:00 High knees or steps in place
10 Side to side lunges

Workout: “Quarantine Crush”
15 Minutes: As Many Rounds As Possible:
20 Crunches (flat, lift just your shoulders & head)
10 Push Ups (hand release, use knees, or lean on a chair, table, or wall)
20 Step Over or jump over backpack or object (side step or you may step over facing the object)
10 Shoulder press with 2 cans or reach to sky

Tuesday:
Warm Up: “Let’s Get It Done” Warm Up:
3 Times through:
Step and high kick x 20
Reach overhead to sky, alternate arms x 10
Slow Air Squats x5
:20 plank hold (elbows or straight arms)
Step, Jog, or Run in Place 1:00

Workout: “Positive Progress”
5 Rounds: 2 minutes of work each round:
12 Jumping or stepping lunges, weight optional (you may hold or wear weighted beck pack)
10 Seated Straight leg double or single leg lifts
12 Plank hold and alternating shoulder taps
Max Bicycle sit ups until time is up (shoulder curl ups to touch elbow to opposite knee)
Rest 1 minute after each round

Wednesday:
Warm Up: “Running Drills Warm Up”
In 25’ or 50’ Sections: 2 Times Through:
Slow Walk, Jog, or Run
High Skips or Step and Kick front leg
High Knees: Hands in front to kick hands w/knees
Butt kicks with hands behind back
Fast Walk, Jog, or Run
5 Slow Squats
5 Calf Raises
5 Inchworms

Workout: “Challenges Build Up Our Strength”
Do every exercise 10 times, then 9 times, then 8 times, until you reach 1 of every exercise. If you are looking for a real challenge, go back up from 1 and finish at 10 reps of everything!

Sumo Deadlift High Pull (lift heavy object from the floor to chin level, like you are zipping up a jacket)
Water jugs are perfect for this one!
Bulgarian Split Squat with weight (backpack on)!
(Put one foot up behind you on a chair & squat)
Lying FloorPress:
Bench press object while lying on the floor. (You can use broom stick or canned goods)
Russian twists:
While seated, move an object from the floor on one of the body up and over to the other side

Thursday: “Jolly Jump Up Warm Up”
:30 Pike sit with legs straight in front, touch toes
10 arm circles (small to large)
1:00 Jump Rope or step ups
10 mountain climbers
10 sit ups of choice
1:00 Jump Rope or step ups
5 Spiderman stretches
10 Long broad jumps

Workout: “Stay Home, Stay Healthy”
Cash In: Start Workout with 3 minutes of Cardio:
(Run, Walk, Skip, Jump Rope, etc)
Then Complete: 3 Rounds of each:
10 Tuck jumps
(jump up and bring knees up high or high steps)
20 Shoulder Push Press (10 each arm)
(Use handle of backpack with one arm or use cans)
10 Backpack Swings in place of Kettlebell swings
20 Flutterkicks
(Lying on back and swimming with legs 6” off floor)
Cash Out: 3 minutes of Cardio of Choice

Friday: Warm Up: “Hakuna Matatta Tabata”
4 Rounds each station: :20 work / :10 jog between
Ice Skater side reverse lunges
Inchworm Walkouts
Butt kickers
Plank hold with shoulder taps

Workout: “Virus: Don’t Spread: Workout Instead”
2 Workouts: 10:00 Each: 3:00 rest between:
A) As many reps as possible in 10 minutes:
5 Push Ups
5 Hollow Body Rocks (on back, lift arms & feet)
10 Pistols (or weighted squats)
10 Bent over front row with mop stick or backpack
25’ Waiter Walk, or walk with weight overhead
2:00 Jump Rope or Fast step ups
Rest 3:00

b) As many reps as possible in 10 minutes:
5 Burpees
5 Superman rocks (on belly, hands & feet lift)
10 Squats with heavy object
10 Lying under chair pull ups or Can Bicep Curls
25’ Farmer Carries or walk while carrying weights
2:00 Jump Rope or Fast step ups

Saturday: Spend at least 5-10 Minutes Stretching:
Hurdle Stretch
Head, Shoulders, Knees and Toes
Pigeon Stretch
Torso Swings
Butterfly Legs stretch
Calf Raises
Wrists, Beck, and Ankle Stretches

Workout: “Not Your Average Open Gym”
Complete for time:
5 Walkouts (or push ups against chair or wall)
10 Jumping squats or quick no-jump squats
10 Walkouts
15 Jumping squats
15 Walkouts
20 Jumping Squats
20 Walkouts
25 Jumping Squats
25 Walkouts
30 Jumping Squats
** Finish workout with a 30-minute walk outside

Sunday: Rest! Light stretching or yoga video!
Today is a great day to meal prep 3 days of meals!

This situation will have an ending.. if we just stay out of the path of infection, we can all end the virus contamination. This is a temporary situation, and we will all be together again soon 😊

03/02/2020

Xtreme Performance: March 2nd to March 7th

Monday: Skill: Sn**ch: 3x3 @ 70% For a challenge, try to touch and go reps! Use that hook grip and keep that bar close!
WOD: “Lucky Lucky Rubber Ducky” (3 Rounds)
15 Overhead walking lunges (95/65)
20 Box Jumps
15 Banded Bicep Curls
35 Plank knee to elbows
2:00 cardio of choice

***The afternoon classes will be “Open Gym.”
( I have an appointment in North Platte)

Tuesday: Skill: Dumbbell Bench: 3x3 building
WOD: “Living on Luck and Love”
Every 5 minutes for 3 sets: (any time left is rest)
2 minute rest in between each set
400 meter run, row, or .6 bike
5 bar muscle ups
3 wall walk or 10 push ups
10 scissor V-ups
8 sumo deadlift (185/155)

Wednesday: Skill: Split Jerk 3x3 @ 70%, then work up to a heavy single for the day.
WOD: “Burpees Are Good Luck”: 21-15-9
Thrusters (95/65)
Barbell facing Burpees
Crunches
Kip Swings

Thursday: Skill: Hang Clean: 3+1 Jerk for 3 sets
WOD: “Thirsty Thursday”: 4 Rounds for time:
10 Box Handstand kick ups
10 Slam Ball
10 Ring Dips
10 Back Squats @ 60% of 1RM
10 Calories or 1 minute cardio

Friday: Skill: Deficit Deadlift: 5-4-3-2-1
(Stand on elevated surface while pulling deadlifts)
WOD: “ Lucky to be Lucky” (4 Rounds)
1 minute work and one minute rest each exercise
Overhead Squats (105/85)
T2B or Hanging Knee raise
Pistols
Run in place or plate step ups

Saturday: Skill: 1 minute max test of each:
Pull Ups, Push Ups, Air Squats
WOD: “Lucky Strike” (3 WODS)
A) 8 minute AMRAP:
25 Toes to Bar
50 DU
15 Squat Cleans (85/105)
(If you finish under 8 minutes you get to rest)

😎 4 minute AMRAP:
25 Toes to Bar
50 DU
15 Squat Cleans (115/135)
If you finish under 4 minutes you get to rest)

C) 4 minute AMRAP:
25 Toes to Bar
50 DU
15 Squat Cleans (145/175)

03/01/2020

Hope I don’t have to throw Burpee Bucks around this week! Keep that b***y down and your chest up on Deadlifts this week!!!

02/29/2020

Have a nice weekend!

02/25/2020

Wow!! Age is just a number!

A 62-year-old former Marine reclaimed a world record he originally set in 2011 by holding an abdominal plank for an astonishing eight hours earlier this month, the Guinness Book of World Records confirmed Thursday.

02/24/2020

Here we go Team Xtreme!!!!!

Xtreme Performance: February 24th to 29th

“Alone we can do so little; Together we can do so much” Helen Keller

We are getting closer to Spring Break!!!
(Kids classes are cancelled for the month of March)

High fives: Congratulations to Chris Beckman for winning the 2020 Restart Challenge! Another high five goes to Scott DeCoste for making it back!

This week, we have lots of work with rings, and our strength volume is picking up in reps!!!!!!

Monday: Skill: TEST! Pick one of the following: Run 400 meters
Bike 15 Calories
Row 500 meters
WOD: “Blurry Vision”: Every 4 minutes x 4 rounds
15 Grasshoppers
10 Tricep Extensions each arm
6 Shuttle Runs (down and back x3)
15 Toes to Rings or toes to pole
10 Deadlifts (185/135)
Rest 1 minute between rounds

Tuesday: Skill: Bench Press 5x5 @65%
WOD: “Love Our Fitness Family” (Tabata)
8 Rounds at same station (:20 work/ :10 rest)
Stick Jumps
Hanging or Sitting L-Hold
Push Ups
Jump Rope
Hang Clean (105/85)

Wednesday: Skill: Back Squat 5x5 @ 60%
WOD: “Spring Fever”
Cash In: 50 Calories or 6 minutes cardio
Then: 15-12-9-6-3 of each
GHD Extension
Ring Pull Ups
Renegade Row
Wall Balls
Cash Out: 50 Calories or 6 minutes cardio

Thursday: Skill: Sumo Deadlift: 5x3 @ 75%
WOD: “ Wild Stylin”: 20 minute AMRAP
15 Floor Wipers with plate
5 Lungesters
Farmer Carry (up and back x2)
10 Hamstring Curls with ball
:30 Handstand hold or plank
30 DU or Single

Friday: Skill: Front Squat: 5x5 @ 65%
WOD: “Sun snd Shades Needed” (Interval)
Sand Bag Runs (up and back twice or 100m)
50 Shoulder taps
25 Reverse Burpee or candlestick rolls
50 V-Ups
25 DB Squat Cleans

Saturday: Skill: Barbell max of your choice!
WOD: “Refresh button” for time:
25’ Handstand Walks
25 Barbell Roll Outs
50 Calories
25 DB Sn**ch
50 Ring Mountain Climbers

Lets have a great week!!!!!!!

02/23/2020

Just a reminder... Enjoy Spring Break everyone!

02/23/2020

Anyone need a hand getting up on Monday morning? Let’s keep those positive habits going! Get your clothes ready and a nutritious snack prepared for the morning... set a timer on your coffee maker... Tell yourself 3 reasons you will feel better AFTER the morning workout, and just MAKE IT HAPPEN! Discipline is doing the hard things, even when you don’t want to.

02/21/2020

And the 2020 Challenge Winner is......

Christy M Beckman!!! Way to go!!!
Overcoming obstacles and enduring through challenges is tough! Awesomeness!!

Thank you everyone for having fun with the challenges and supporting each other!!!