Saturday, January 9th

Hey all!
I am leaving town for a couple of days and won't be able to update the daily workouts. Sorry! But keep up the hard work. And remember: while kerri's workouts are tough they are rugby focused and designed to have us at a good base level for the seasons start. There are a lot of alternative workouts going on which is great, but within the next week or two we should all be completing k's #1-6. good luck everyone,

-the BWRFC Bloggers

Thursday, January 7th

Hey All!
If you've been on the move for the past four days, remember: TODAY IS YOUR REST DAY. It's important to stick to at least a relative schedule, so park your butt somewhere comfortable and relaxxx. Get some stretching in, and maybe a light (stressing the LIGHT) recovery workout.
Otherwise, today might be a good day to mix it up.
If you've been doing tons of lifting with focus on your upper body, move to the lower body, or vice versa. If you've jsut been lifting, get a bit of cardio in. On the other hand, if you have been doing Kerri's workouts non-stop, maybe try some biking or do a crossfit.
You guys are superstars. The workouts look incredible, and make me tired just reading them--which motivates me to get even stronger.
Congrats! Keep it up

Rugby Love

Tuesday, January 5th

Todays Workout -- Kerri's Number 6
6. 2 mile run
sprint 200 meters do 30 squats x 8
high knees to a count of 20 drop into a push up position and get up x 100 yards (pancakes in a full field) x 2
10 x 100 meter strides


Alternative/Hybrid
Run 2 Miles
Jumprope: Use the rope for timed rounds. 2 -3 minute periods of jumping – alternating rounds with slow work (a kind of jump-jog) to faster more intense work (sprint jumps or high knees)
50 jumping jacks, 35 squats, 25 push-ups, 15 burpies (for time)
Summer Ab Routine

Alternative--"Fast"
Warm Up (e.b. 100 jumping jacks, running in place, jumprope a few turns)
10 Minute Lower Body
10 Minute Abs
10-9-8-7-6-5-4-3-2-1 Pushups, Sit-Ups, Squats

STRETCH

Monday, January 4th

Today's Workout: Kerri's #4
4. Ladder day: jog 10-12 minutes
run 800 meters do 30 squats x 3
run 400 meters do 20 lunges x 2
run 200 meters do 30 sit-ups x 3
10 x 100 strides

Alternative #1
Jog 10-12 Minutes
Run 400m do 30 squats X 3
Run 200m do 20 lunges lunges X 2
Run 400m do 30 sit-ups X 3
10 Minute Abs and/or Summer Ab Routine

Alternative "Fast"
1. Bottom to bottom tabata squat
2. 30 squats ‘rest’ at bottom of the squat x 8
3. 5 push-ups ‘rest’ 30 seconds in plank position at the top of the push-up x 10
4. 1 legged squats x 10 (each leg) - 3 sets you may want to do this against a wall, one leg out straight in front the other leg is doing the squat.
10 Minute Abs and/or Summer Ab Routine

Good luck, and don't forget to post

Sunday, January 3rd

Today's Daily Workout: Kerri's Workout #3

3. Jog 2 miles
Run I mile w/ 10 lunges every minute (or approximately every 300 meters)
Run 1 mile w/ 10 mt climbers every minute (approx every 300 meters)
Sprint 50 meters, 10 push-ups x 10
Tire routine


Alternative #1
Jog 2 Miles
Run 1 Mile w/ 10 lunges every minute
Run 1 Mile w/ 10 mt climbers every minute
Run 400m hard, tabata push ups
Jump Rope Routine
e.g.Speed: spin the rope as fast as possible for 60 sec. Alternate to a slow round for 60 secs. 6 X 1 minute intervals. 40 secs of break the first minute, then 30, then 20, then 40, then 30.
End with some core

Alternative #2--"Fast"
Jog/Bike/Warmup 10-12 Minutes if Possible
100 jumping jacks, 75 squats, 50 push-ups, 25 burpies (for time)
2. 10 Minute Abs
3. 50 jumping jacks, 35 squats, 25 push-ups, 15 burpies (for time)
4. 10 Minute Lower Body Routine

*for a challenge, increase each interval to 1:30 secs for 15 minute abs/lower body



Good Luck, and don't forget to post your workouts

Daily Workout Section. YAY

Here is the spot where we will post daily workouts, one featuring Kerri's and another featuring an alternative, "quicker" workout

Good luck Ruggers

-The BWRFC Bloggers