Week #3 - Monday November 14 - Friday November 18, 2011

Monday November 14, 2011
"He was lost out there. He was the Lost Mohegan." - Mickey Rivers on a teammate who just played his first game
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Renegade Push-up & Row
2 – Goblet Squat
3 – Jumping MB Slam
4 – Slide Ham Curls
5 – Pikes

Tuesday November 15, 2011
“Government is not reason; it is not eloquence; it is force. Like fire, it is a dangerous servant and a fearful master.” – George Washington
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – Asymmetrical Suitcase Split Squat
2 – Jumping Rope Slams
Superset Station#2:
1 – 180 Degree Rotating Push-ups
2 – Burpee/Mountain Jumper Combo
Superset Station#3:
1 – Side Plank Reach and Rotate
2 – Side Shuffle & Reach

Thursday November 17, 2011
“We refuse to spoil the present over concern for the future. However, when the future becomes the present, we are always sorry we failed to exercise our foresight.” – Unknown
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension (L & R)
2 – Split Squat Hold & Row – Side Plank w/Leg Swing
3 – Jumping Squats – Siff Squats and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Swings – Broad Jump Burpee & Bear Crawl

Friday November 18, 2011
“It is not a disgrace if you fail to reach the stars, but it is a disgrace if you have no stars for which you are reaching.” – Unknown
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB High Pull & Reverse Lunge
Corkscrew Pushup
Squat w/ 4 Second Hold
½ Kneeling 1 Arm Band Row
SL Plank