Monday May 9, 2011
“God gave you a gift of 86,400 seconds today. Have you used one to say ‘thank you?’" – William A. Ward
A - Warm-up
B - 15 second consecutive circuits
Perform 6 consecutive 15 second work periods followed by a 1 minute rest and transition. Up to 8 rounds.
1 Arm Lunge Stance Bent Over Underhand Row (L & R)
1 Arm High Pull (L & R)
1 Arm Squat & Press (L & R)
Tuesday May 10, 2011
“The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.” – H.U. Westermayer
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Misery Pulls
3 Push-ups & 180 Degree Rotation
SL Hip Hinge & DB Row
Side Plank Reach & Rotate
Thursday May 12, 2011
“Life is intrinsically, well, boring and dangerous at the same time. At any given moment the floor may open up. It almost never does; that’s what makes it so boring.” – Edward Gorey
A - Dynamic Warm-up and Hip Mobility
B - 30/30 Training
DB Squat & Press
Iso-Explosive Airborne Pushups (4 sec pause)
Rows
1-Leg Overhead “V” Push-up Hold
Burpees
Friday May 13, 2011
"Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingale
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Jump Squat & Lunge Combo
Lateral Box Hop or Shuttle
Spiderman Push-up
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