Monday November 9, 2009
“The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those which fail.” - Napoleon Hill
A – Dynamic Warm-up and Hip Mobility
B – Suicides x 2
C – Workout of the Day
10 – Suitcase Squats (L & R)
15 – Rope Push-ups
20 – Pikes
25 – KB swings
20 – Hamstring Slide Curls
15 – Wall Ball Shots
10 – Single Leg Squats per leg (Bulgarian or SL, L & R)
2 laps
* 4 complete rounds
Tuesday November 10, 2009
“If you want to see the sun shine, you have to weather the storm.” - Frank Lane
A – Dynamic Warm-up, Hip Mobility and Planking
B – Partner Wheelbarrow Drills
C – “Gauntlet”
1 to 3 rounds, depending upon ability
Spider crawl 10 yards, Bear crawl 10 yards, Duck walk 10 yards along ends, sprint the sides x 1
35 Kneeling Tube Rows
30 Prisoners Squat
25 Kettlebell Swings
20 Jumping Slam ball
15 Dumbbell Push Press
10 Low Rows
5 Burpees
Thursday November 12, 2009
“Failure is the foundation of success, and the means by which it is achieved.” – Lao Tzu
A – Calisthenics and Planking
B – Partner Races w/tires
C – Thursday Training
For Time:
30 Sit-ups
20 Jumping Squats w/ DB (W – 15, M – 25)
10 Renegade Rows
2 X 30 yard sprints
20 Sit-ups
20 Jumping Squats w/ DB
20 Renegade Rows
2 X 30 yard sprints
10 Sit-ups
20 Jumping Squats w/ DB
30 Renegade Rows
2 X 30 yard sprints
Friday November 13, 2009
"There are two rules for success. (1) Never tell everything you know." - Roger Lincoln
A – Hip Mobility, Planking & Calisthenics
B – Life Enrichment 101
Partner up. Partner 1 skips to wall, performs 5 Turkish Get-ups & 5 Burpees then sprints back. Partner 2 then goes. Repeat 3 times each.
C – And now for something completely different...
For time:
1.) Sprint 1 end, run the rest X 2
2.) 50 Kettlebell swings
3.) Sprint 1 end, run the rest X 2
4.) 50 Medicine ball slams
5.) Sprint 1 side, run the rest X 2
6.) 50 Two Point Rows (L & R)
7.) Sprint 1 side, run the rest X 2
8.) 50 Lunge stance 180 degree trunk rotations with tubing (L & R)
