Monday November 15, 2010
"The secret of success is constancy to purpose." – Benjamin Disraeli
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
1) Tempo Prisoner Squat (fast drop into squat, 3 seconds up)
2) Tempo Pushup (fast drop into P/U, 3 seconds up!)
3) Tempo Row (fast back, 3 seconds row)
4) Tempo Body Slide (3 sec forward, 1 sec back)
Tuesday November 16, 2010
“Fear not those who argue but those who dodge.” – Marie von Ebner-Eschenbach
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – KB Asymmetrical Suitcase Split Squat
2 – Skater Jumps
Superset Station#2:
1 – Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Renegade Row & Reach
2 – Ladder Skips, Hops & Runs
Thursday November 18, 2010
“Mediocre men work at their best; men seeking excellence strive to do better.” – Ed Cole
A - Dynamic Warm-up and Hip Mobility
B - 20/10 Training
Lateral Sprint Step on BOSU
A) Pushups
B) Kneeling Band Row
A) Pikes
B) Slide Ham Curls
DB Squat & Press
Friday November 19, 2010
"The willingness to make a big mistake is often the birth of big success." – Roy H. Williams
A - Warm Up
B - Continuous 20 Minute Routine
1 – Ab Slides X 10
2 – Prone Cobra X 10 Count
3 – Band Resisted SL Hip Ext X 10
4 – Jumping MB Slam X 10
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