Monday November 2, 2009
"Every great story on the planet happened when someone decided not to give up, but kept going no matter what." - Spryte Loriano
A – Dynamic Warm-up and Hip Mobility
B – Breakin’ it down...bit by bit!
Round #1 – Chest x 2 sets
20 Push ups
30 Standing resistance band presses
30 Standing resistance band flies
10 Push ups
Round #2 – Legs x 2 sets
Squats: 24 reps
Alternating Lunges: 12 reps each leg
Alternating Lunge Jumps: 12 reps each leg
Squat Jumps: 24 reps
Round #3 – Backside x 2 sets
20 Bent over, straight arm pulls
20 Renegade rows (per side)
30 Standing resistance band rows
30 Bent over resistance band pulls
Tuesday November 3, 2009
"The best way to predict the future is to create it." - Dr. Forrest C. Shaklee
A – Calisthenics and Planking
B – Partner Med Ball Toss
Partner up. Perform 15 overhead med ball tosses and 15 reverse tosses each.
C – WOD
5 Rounds for Time of:
10 Bent Over "Pull-ups"
30 Prisoner Squats
50 Bullwhips
100 Jump Rope
Thursday November 5, 2009
"I have learned to be content in whatever circumstances I am in." - Philippians 4:11 (NASB)
A. Dynamic Warm-up - Hip Mobility
B. Are you MENTAL?
WOD – 4 Rounds of:
1. 15 Alternating Thrusters
2. 20 Bicycles
3. 25 Mountain Climbers
4. 20 Rows
5. 15 Pushups
6. Full Court Sprint x 2
Friday November 6, 2009
"It is never too late to be what you might have been." - George Eliot
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 30-20-10
Box Jump
Renegade Rows (l & r)
Kettle Swings
SLDL (l & r)
