Monday January 4, 2010
"What is life? It is the flash of a firefly in the night. It is the breath of a buffalo in the wintertime. It is the little shadow which runs across the grass and loses itself in the sunset." - Crowfoot, Blackfoot warrior
A - Warm up
B - Partner Shuttle runs with Mountain Climbers
C - 45/15 circuit X 4
Perform each exercise for 45 seconds, recover for 15 seconds as you transition to the next exercise.
You will do this 4 times for a total of 20 minutes.
1 - One Leg Elevated Split Squat (L=round 1&3; R=round 2&4)
2 - KB Swing
3 - Side Plank Press
4 - Jumping Slam Ball
5 - Push up
Tuesday January 5, 2010
"A life of reaction is a life of slavery, intellectually and spiritually. One must fight for a life of action, not reaction." – Rita Mae Brown
A – Dynamic Warm-up and Hip Mobility
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Step Ups (L & R)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)
B – Tube Stabilization and Rotations
C – WOD
For Time: 40-30-20-10
Step Ups (L & R)
DB Thrusters
Kettle Bell Swings
Renegade Row (total)
Thursday January 7, 2010
"The man who views the world at fifty the same as he did at twenty has wasted thirty years of his life." - Muhammad Ali
A – Calisthenics and Planking
B – 1st and 10
Sprint 30 yards and back to Base Line
Sprint 30 yards and back to Base Line
15 DB Thrusters
Sprint 30 yards and back to Base Line
15 Slide Ham Curls
Sprint 30 yards and back to Base Line
15 Push Ups
Sprint 30 yards and back to Base Line
15 Slide Ham Curls
Sprint 30 yards and back to Base Line
15 DB Thrusters
Sprint 30 yards and back to Base Line
Sprint 30 yards and back to Base Line
15 Slide Ham Curls
Sprint 30 yards and back to Base Line
15 Push Ups
Sprint 30 yards and back to Base Line
15 Slide Ham Curls
Sprint 30 yards and back to Base Line
15 DB Thrusters
Sprint 30 yards and back to Base Line
15 Push Ups
Friday January 8, 2010
"Don't be afraid your life will end; be afraid that it will never begin." - Grace Hansen
A – Lunge series, planking and light calisthenics
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Dumbbell high pull
- Rows
- Goblet squat
- Broad jump
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**
Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
B – Deal Your Own Demise
Pick a rep count and match it to an exercise: 50, 40, 30, 20, 10.
- Dumbbell high pull
- Rows
- Goblet squat
- Broad jump
- High step-up
**Work from 50 back. Ex: 1st exercise x 50, 2nd exercise x 40, etc.**
Go through twice
C – Pet Rock -21, 15, 9
Kettle bell swing x 21
Kettle bell lunge x 21 each leg
Kettle bell swing x 15
Kettle bell lunge x 15 each leg
Kettle bell swing x 9
Kettle bell lunge x 9 each leg
