11.9.09 - Density Cycle - Hammer Swings

6:00 Pm
Intu-Flow - adv

Density Cycle
Hammer swings - 10x10 on the minute - 5 CW, 5 CCW

Circuit - 5 rds on the minute
A1. CST Frogger - 3 reps
A2. Jump Lunges -  3/3
A3. CST Swing Split - 3/3

Compensatory/Prasara
Plow
Neck rolls
sleeping warrior to Down dog
Locust
Seal Walk
Rabbit to Camel
Kneeling Side Bend
Ground Scorpion
shoulder Bridge
Up dog

10.30.09 - Friday - Density Cycle - Mills

8:30 PM
Intu-Flow - Intermediate lvl mixed with KB warm up

Density Cycle
Alt Mills - 14x8/8 on the minute

Circuit - 7 rounds on the minute - By Head Coach Adam Steer
A1. CST  frogger - 3
A2. Jumping lunges - 3/3
A3. CST swing split 3/3

10.20.09 - Tuesday - Density Cycle - Double swipes

Intu-Flow - Intermediate Lvl

Density Cycle
double swipes - 15#s - 18x6 on the minute for 18 minutes

Then i tried for 5 minutes the following Adam Steer - Bodyweight for fatloss workout
On the minute
3x CST frogger
3x Lunge Jump
3x CST swing split

I will do this for my active rest day for 20 minutes

Here is the link.. Check it out..http://www.bettersbetter.com/2009/10/bodyweight-workout-for-fat-loss.html