Monday October 19, 2009
“If you don't have time to do it right, when will you have time to do it over?”- John Wooden
A – Dynamic Warm-up & Calisthenics
B - Solo Cards
1. Flip 4 cards
2. Run 1 lap
3. Flip 8 cards
4. Run 2 laps
5. Flip 12 cards
6. Run 3 laps
7. Flip 8 cards
8. Run 2 laps
9. Flip 4 cards
10. Run 1 lap
Hearts = Prisoner Squats
Diamonds = Rows
Clubs = Pushup Variations
Spades = Reaching Planks
*Ace = 11
*Face cards = 10
JOKER = 10 reps of each exercise
Throw out the 2's, 3's and 4's
Tuesday October 20, 2009
"Only put off until tomorrow what you are willing to die having left undone." Picasso
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Wall Ball Toss
- Renegade Row (total)
- Goblet squat with Kettle Bell
- Turkish Get ups w/ DB
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.
**Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
Thursday October 22, 2009
“The doctor of the future will give no medicine but interest his patients in the care of the human frame, in diet and in the cause and prevention of disease.” - Thomas Edison
A – Calisthenics
- Jumping Jacks
- Shuffle sprints
- Vertical hops
- Lateral hops
- Push-up Plank
- Plank
*20 seconds of each x 3 sets
1 minute of Burpees, As many as possible
B – Core Work!
**5 minutes per station
**10 reps per movement for as many rounds as you can in 5 minutes. Rest 1 minute, rotate to the next station
1. Tube Rows and Ankle touches (per side)
2. Kettle-bell high pull and Plank Flare Outs (l & r)
3. Lateral Barrier Jump and Dumbbell Push Press
4. Kettle bell Swings and Strongman Crunches (per side)
C – A Challenge in Reverse
1. Sprint in reverse the length of the court
2. Turkish Get-ups x 10 (total)
3. Reverse lunges x 10 per leg
Repeat for 3 – 5 rounds
Friday October 23, 2009
“The only thing worse than not having read a book in the last 90 days is not having read a book in the last 90 days and thinking it doesn’t matter.” - Jim Rohn
A. Dynamic Warm-up
B. Partner relay race - mountain climbers and shuttle run
C. Thrusters - Tube Rows - Slide Lunges...AMCRAP*
1. One arm Dumbbell thrusters x 30
2. Kneeling Tube Reach and Rows x 30
3. Slide Lunge x 30 total
*As many complete rounds as you can achieve in 25 minutes
