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September 2, 2014 - MTS Highschool Workout (at school)
Time and details - Directions?
Agility and Power Workout Dynamic Warm Up Plus 1 - 1 minute run in place 2 - 45 sec box steps backs 3 - 45 sec min toe taps on a box 4 - 45 sec Frankenstein kicks 5 - 45 sec Butt Kickers 6 - 45 sec Seal Jacks During the entire workout you should take as little rest a possible. Until you get to the plyos then 20 -30 seconds rest Ladder -Iggy Shuffle forward back -Iggy shuffle lateral -Two feet forward Iggy shuffle hops -Two feet lateral Iggy shuffle hops 12 inch foot work box -Two feet on, two feet off -Two feet forward back jumps -Two feet later jumps Dot Mat -Two feet apart, two feet together, two feet apart, etc. 45 seconds -Clockwork spinning or racketing hops *30 seconds rest between each of the following - Lateral plyo box jumps - Forward plyo box jumps - 20 fast pushups on knees - 10 pushups on feet - 20 medicine balls chest passes with trainer - Explosive Push Ups on knee's with medicine balls throws to trainer or against wall - Medicine Ball Triceps Throws to the floor - Underhand Med Ball Throws - Overhead Shoulder Medicine Ball Throws - Under hand medicine ball tosses to trainer or over head as high as possible - Incline sit ups with a Medicine Ball Throws to trainer Russian twist with ball throw to trainer, must be done on each side. Leader choice, end the workout with a game.
September 2, 2014 - Kickboxing / Cardio Combatives 5:15PM - 6:15 PM - Doug
Time and details - SGT Peterson's Minneapolis, MN Directions?
About "Just because it’s called "Kickboxing - Cardio Combative's", doesn't mean you get to show up and punch each others lights out, it’s a non-contact martial arts / self defense workout." - SGT Peterson We believe in do things differently; we truly believe in challenging the status quo. The way we do that is with our proven process for continuous improvement in Cardio Combative's. The name Cardio Combative's was inspired by the US Army’s Modern Combative's Program. It starts with taking a hybrid of more traditional versions of Martial Arts strikes, kicks, elbows, knees, and calisthenics from the following disciplines Muai Thai Kickboxing, Boxing, Taekwondo, Akido, Brazilian Jui Jitsu, Gracie Jui Sitshu, Shinbudo, and Karate. SGT Peterson meticulously put these together to make them more cardiovascularly demanding by adding a few of his old tricks of tricks. Participants will also learn basic training on how to take Rubber Guns and Knifes from attackers, along with how to defend your self from various threats depending on what weapons you may or may not have. The proven process has taken years of collaboration and learning between SGT Peterson and many other professional martial arts instructors across the world (US, Japan, South Korea, Brazil) Cardio Combative's is truly a unique Mixed Martial Arts workout experience. It will make a MMA veteran's hearts pound, while being flexible enough for beginners to jump right in and not feel like they are lost in the crowd. We promise that everyones hearts will feel like jumping out of your chest, and you will drip sweat like you never have before. This workout is SGT Peterson’s most cardiovasculary demanding workout that he has ever created, and is a must for anyone that wants to lose weight. This is the fastest way to drop inches and pounds. If you believe what we believe, maybe you should try a Cardio Combative's workout with us today. We make great workouts that are the most effective workout for the use of your time. The workouts and trainers will continually challenge you to achieve your personal version of excellence. We have a military inspired team building process and never leave anyone behind, and we provide our great workouts any time / anywhere (schools, parks, homes and even on a beach at the Saint Croix River - we had to take a dinghy life raft filled with medicine balls and exercise matts). If your you’re a leader, business person, athlete, military service member, mom, dad, or trainer who wants drip sweat, and get your heart pounding. If you want your muscles to burn, shake and be sore the next day, then Cardio Combative’s is exactly for you. If that’s not you, and you have a buddy this would be perfect for, the biggest compliment we could ever receive is a referral. And remember, if you don’t move you get fat, so fill out the form on the first page our call in today to get started now! Don’t wait, we have limited space. All Kickboxing / Cardio Combative's workouts are 60 minutes long. Please see the bottom of SGT Peterson.com for the updated workout calendar each day before your workout.
September 2, 2014 - Cardio Boot Camp 6:30PM - 7:30PM - Doug
Time and details - SGT Peterson's Directions?
Dynamic Warm Up Phase 1 _____/3 Must use continuous, high-intensity, cardio, agility and/or kickboxing exercises with no MMF Water Break _____/1 Phase 2: _____/3 Must use continuous, high-intensity, cardio, agility and/or kickboxing exercises with no MMF Water Break _____/1 Phase 3 _____/3 Must use continuous, high-intensity, cardio, agility and/or kickboxing exercises with no MMF Practicality/safety _____/3 (all or nothing) Workout must be balanced AND safe Every push up or shoulder press must be opposed with a mid-back exercise at some point Exercises requiring agility, stability and/or using plyometric motions must be done prior to bringing that muscle to MMF No trapezius exercises Workout must contain at least one rotator cuff exercise Workout must contain at least one glute/core strengthening exercise Dynamic Cool Down