Final Week of 2011 - Monday December 19 - Thursday December 22, 2011

Monday December 19, 2011
“To carry a grudge is like being stung to death by one bee.” – William Walton
A – Warm-up
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SL Deadlift w/ DB
Band Resisted Hip Walk
Strongman Crunch
Spiderman Pushup
KB Swing

Tuesday December 20, 2011
“Our ultimate freedom is the right and power to decide how anybody or anything outside ourselves will affect us.” – Stephen Covey
A - Dynamic Warmup & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Pushups
A2 – Bird Dog Plank Hold

B1 – 1 Arm DB Clean & Press
B2 – SL Hip Extension Hold

C1 – Jumping Squats
C2 – Side Plank

Wednesday December 21, 2011
“Discovery consists in seeing what everyone else has seen and thinking what no one else has thought.” – Albert Szent-Gyorgi
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up, Body Saw & Pike Combo
Jumping Split Squats
Band Squat & Row
Long Plank Hold to Plank Hold

Thursday December 22, 2011
“Thus I reel from desire to fulfillment and in fulfillment languish for desire.” – Goethe
A - Warm-up and Hip Mobility
B - 30/30 Training
Knee Friendly Lunge w/MB
Alternating Grip Pushups
High Knee Skips
Burpees
Surfer Jumps with Heel Touch