Monday October 26, 2009
“If you're going through hell, keep going.”- Winston Churchill
A – Dynamic warm-up and calisthenics
B – Back to Back to Back
This workout consists of three (3) exercises performed in descending numbers fashion.
Move through to the next exercise station as soon as each preceding exercise is completed until all rounds are done.
1. Renegade Rows – 21, 15, 9 reps
2. Push-ups – 21, 15, 9
3. Single leg squats – 21, 15, 9 (per leg)
C – Back to Back to Back, Again
Same protocol as above.
1. 1 Arm Dumbbell Push-press – 21, 15, 9 (per arm)
2. Kettlebell Swings – 21, 15, 9
3. Ankle Touches – 21, 15, 9 (per side)
Tuesday October 27, 2009
Things I've learned as I've grown older: "I've learned that artificial intelligence is no match for natural stupidity."
A. Calisthenics, Planks and Bridging
B. The Outlaw Josie Wales
50 Squats
50 Push-ups
50 Obstacle jumps
50 Renegade Rows
50 Kettlebell Swings
50 Jumping Pullups
50 Walking lunges
50 Med Ball Slams
50 Sit-ups
50 Dumbbell Thrusters
Thursday October 29, 2009
"Contentment comes not so much from great wealth as from few wants." EPICTETUS
A. Dynamic Warm-up, Calisthenics
B. Partner Shuttle Runs with Mountain Climbers
C. Cool Hand Luke
2 laps around the facility
20 overhead squats with DB or KB
8 KB single leg r.d.l. (per leg)
5 Turkish get-ups with Dumbbell
3 to 4 rounds
Friday October 30, 2009
“A person who is successful has simply formed the habit of doing things that unsuccessful people will not do.” - Unknown
A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Kettlebell Swings
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Reaching Planks (l & r)
12 Strongman Crunches (l &r)
12 Low Rows
12 Yard Tire push (up & back)
12 Wall Ball Tosses
2 to 4 rounds
