Week #3 of this December '09 session

Week #3 - The week before Christmas. Let's make it a good one.

Monday December 14, 2009

"Not everything that is faced can be changed, but nothing can be changed until it is faced."
- James Baldwin

A – Dynamic Warm-up, Hip Mobility and Planking
B – 20 Minutes AMRAP:
20 Kettle Swings
20 Slam Ball
10 Renegade Rows
10 Burpees
1 Suicide Sprint

Tuesday December 15, 2009

"No snowflake in the avalanche ever feels responsible." – Stanislaw Lec

A - Dynamic warm-up & hip mobility
B - WOD
Walking lunge 100 ft.
21 Rows
21 Pikes
Reverse Walking lunge 100 ft.
18 Rows
18 Pikes
Plia lunge 100 ft.
15 Rows
15 Pikes
Siff Walking lunge 100 ft.
12 Rows
12 Pikes
Walking lunge 100 ft.
9 Rows
9 Pikes
2 Long Step, 4 Short Step Walking Lunge 100 ft.
6 Rows
6 Pikes

Thursday December 17, 2009

"Life is an adventure in forgiveness." - Norman Cousins

A – Dynamic Warm-up and Stretching
B – Partner shuttle runs with Burpees
C – Ooh, I don’t feel so good….
10 rounds for time of
5 Turkish Get Ups
10 High Box Step-ups
15 Wall Ball Shots
25 Squatting Bullwhips

Friday December 18, 2009

“The first step to getting the things you want out of life is this: Decide what you want.” - Ben Stein

A - Warm up

B - The 10 Rep Circuit - AMRAP

1- SLDL X 10 reps (L & R)

2- Low Row X 10 reps

3- Alternate Dumbbell Thruster X 10 (total)
4- Ab Slideout X 20 reps
5- Goblet Squat X 10 reps
6- Burpees X 10 reps
7- Close Grip Push Ups X 10 reps
8- SL Squat X 10 reps (L & R)
9- Spiderman Push ups X 10 reps (total)
10 Atomic Plank X 10 reps