Monday December 20, 2010
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Reaching Planks
A2 – Squat & Tube Row Combo
B – Fat Burning Band Sprints
C1 – Slide Lunge (L & R)
C2 – Pikes
D - Mountain Jumpers
Tuesday December 21, 2010
A – Skip Loop with Jump Rope
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes
Wednesday December 22, 2010
"You don't drown by falling in the water; you drown by staying there." – Ed Cole
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Strongman Crunch
Clubs = Band BO Alt Row (L & R)
Spades = Push-up
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team does 20 burpees, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reaching Planks (L & R)
Clubs = Band Push Press
Spades = Spiderman Pushups
Flip a JOKER = Entire team does 20 burpees, plus you do 10 reps of each exercise!
Thursday December 23, 2010
"When the pressure comes, preferences give way while convictions hold firm." – Ed Cole
A - Warmup
B - Band Assisted Shuffles
C - Escalation Destination
Clean & press :30 per hand Rest :30
Clean & press :30 per hand, Swing :30 per hand, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Renegade Row :30 per hand.
Rest 2:00.
Reverse order and perform again.
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 2 games.
Time limit for each game = 12-14 minutes
Wednesday December 22, 2010
"You don't drown by falling in the water; you drown by staying there." – Ed Cole
A – Calisthenics and Planking
B – These cards are marked…
Each team has a deck of cards. Each person on the team flips their own card while others flip their own respective cards. Perform the number shown on the flipped card. It is an individual effort but you chip away at the deck as a team.
First Game:
Hearts = Sky and Ground Squat
Diamonds = Strongman Crunch
Clubs = Band BO Alt Row (L & R)
Spades = Push-up
*Ace = 11
*Face cards = 10
We throw out the 2's, 3's and 4's
Flip a JOKER = Entire team does 20 burpees, plus you do 10 reps of each exercise!
Second Game - ALL REPS ARE DOUBLED!:
Hearts = Slide Lunge
Diamonds = Reaching Planks (L & R)
Clubs = Band Push Press
Spades = Spiderman Pushups
Flip a JOKER = Entire team does 20 burpees, plus you do 10 reps of each exercise!
Thursday December 23, 2010
"When the pressure comes, preferences give way while convictions hold firm." – Ed Cole
A - Warmup
B - Band Assisted Shuffles
C - Escalation Destination
Clean & press :30 per hand Rest :30
Clean & press :30 per hand, Swing :30 per hand, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Rest :30
Clean & press :30 per hand, Swing :30 per hand, Y-squat :30, Pushup :30, Renegade Row :30 per hand.
Rest 2:00.
Reverse order and perform again.
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