Monday January 11, 2010
“Luck is a lazy mans description for a hard workers success.”
A - Dynamic Warmup & Hip Mobility
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Lunge & Press Combo
3. Wall Ball
4. Slide Ham Curl
5. Reaching Planks
B - Tabata Squats
C - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Rows
2. Lunge & Press Combo
3. Wall Ball
4. Slide Ham Curl
5. Reaching Planks
Tuesday January 12, 2010
“Rowing harder doesn't help if the boat is headed in the wrong direction.”
A – Calisthenics and Stretching
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Pushups
A2 – Squat & Tube Row Combo
B1 – Jumping Slamball
B2 – KB Swing
C1 – Slide Lunge (L & R)
B – Fun, fun, and even more fun...for 8 minutes!
Superset each of the two exercises for 8 minutes (AMRAP) in 12 repetition increments
A1 – Pushups
A2 – Squat & Tube Row Combo
B1 – Jumping Slamball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Pikes
Thursday January 14, 2010
“I just get things done instead of talking about getting them done.”
A. Dynamic Warm-up
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Goblet Squats
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Reaching Planks (l & r)
12 Strongman Crunches (l &r)
12 Low Rows
12 Yard Tire push (up & back)
12 Wall Ball Tosses
2 to 4 rounds
B. Jump Rope series
C. The Dirty Dozen
12 Prisoner Squats
12 Dumb Bell Push Press
12 Burpees
12 Goblet Squats
12 Renegade Rows
12 Plia Lunges (per leg)
12 Box Jumps (17 - 24 inch box)
12 Reaching Planks (l & r)
12 Strongman Crunches (l &r)
12 Low Rows
12 Yard Tire push (up & back)
12 Wall Ball Tosses
2 to 4 rounds
Friday January 15, 2010
“If you call a tail a leg, how many legs has a dog? Five? No, calling a tail a leg don’t make it a leg.” - Abe Lincoln
A) Dynamic Warm-up and hip mobility
B) Tabata Squats
C) WOD
Get Ups x 5 left + 5 right
Kettlebell Swings x 50
Get Ups x 4 left + 4 right
Kettlebell Swings x 40
Get Ups x 3 left + 3 right
Kettlebell Swings x 30
Get Ups x 2 left + 2 right
Kettlebell Swings x 20
Get Ups x 1 left + 1 right
Kettlebell Swings x 10
B) Tabata Squats
C) WOD
Get Ups x 5 left + 5 right
Kettlebell Swings x 50
Get Ups x 4 left + 4 right
Kettlebell Swings x 40
Get Ups x 3 left + 3 right
Kettlebell Swings x 30
Get Ups x 2 left + 2 right
Kettlebell Swings x 20
Get Ups x 1 left + 1 right
Kettlebell Swings x 10
