Monday January 17, 2011
“Most people give up just when they're about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.” – Ross Perot
A – Warm-up
B – 30 Second Ladder Progressions
Perform a movement for 30 seconds, then take 30 seconds rest. Add a 30 second movement each round followed by 30 seconds rest until all exercises are completed.
1 – Reverse Plank Hold
2 – Triceps Push Up
3 – SL Dead Lift
4 – Biceps Push Up
5 – SL Hip Hinge & Reach
6 – Hands Over the Line
7 – Skater Jumps
8 – Atomic Planks & 180 Degree Rotation
Tuesday January 18, 2011
"I will act now. I will act now. I will act now. Henceforth, I will repeat these words each hour, each day, every day, until the words become as much a habit as my breathing, and the action which follows becomes as instinctive as the blinking of my eyelids.
With these words I can condition my mind to perform every action necessary for my success. I will act now. I will repeat these words again and again and again. I will walk where failures fear to walk. I will work when failures seek to rest. I will act now for now is all I have.
Tomorrow is the day reserved for the labor of the lazy. I am not lazy. Tomorrow is the day when the failure will succeed. I am not a failure. I will act now.Success will not wait.
If I delay, success will become wed to another and lost to me forever. This is the time. This is the place. I am the person.” – Og Mandino
A – Warmup
B - 10-20-30 Ladder Intervals and the Push-up Challenge
Perform 10-20-30 ladder intervals with a 1:1 work to rest ratio twice. Then perform a push-up variation for 60 seconds followed by a 60-second rest and transition.
A1) 10-20-30 Ladders#1 with KB Swings
A2) P/U Challenge#1: Uchi Mata Push-up
B1) 10-20-30 Ladders#2 with Box Jumps
B2) P/U Challenge#2: Leg Kick Push-up
C1) 10-20-30 Ladders#3 with Burpees
C2) P/U Challenge#3: Alt. Grip SL Push-up
Thursday January 20, 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 - Dynamic Warmup & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
Renegade Rows & Press
V-Sit Band Chest Press
KB Swing
Slide Ham Curl
Resisted Band Sprints
Friday January 21, 2011
“A critic is a legless man who teaches running” – Channing Pollock
A - Dynamic Warm-up & 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 – Wood chop MB Slams
A2 – DB Resisted Reaching Planks
B1 – Lateral Box Hops
B2 – SL ¾ Push Up Hold
C1 – Alt. B/O DB Row
C2 – T-Push Up Hold
Final 2 Minutes – Finisher!
