Monday August 8, 2011
“When we are whom we are called to be, we will set the world ablaze.” – Catherine of Siena
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 & O/H Lateral Reach
SL Hip Hinge w/ DB or KB
Band Resisted Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Band Jumping Squat & Row
Tuesday August 9, 2011
“A just and reasonable modesty does not only recommend eloquence, but sets off every great talent which a man can be possessed of.” – Joseph Addison
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Siff Squats
Single Leg Back Plank Hold
Prone Cobra
Split Squat Hold
Triceps Push-ups
SL Hip Extension
1 Leg Dead-lift
Burpees
Thursday August 11, 2011
“Hell is not so bad as the road that leads to it.” – Yiddish Proverb
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 Twist & O/H Thrust
Plank Rows
Friday August 12, 2011
“The sin of our times is the sin that believes in nothing, cares for nothing, seeks to know nothing, interferes with nothing, enjoys nothing, hates nothing, and finds purpose in nothing. Lives for nothing and remains alive because there is nothing for which it will die.” – Dorothy Sayers
A) Dynamic Warm-up & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Pushups
A2 – Squat Hold & 1 Arm Tube Row Combo
B1 – Jumping Ball Slam
B2 – KB Swing
C1 – Slide Lunge & 1 Arm Press (L & R)
C2 – Pikes
D1 – T Position Hold
D2 – Sliding Ham Curl
