Monday August 22, 2011
"You cannot kill truth; you cannot kill justice; you cannot kill what we are fighting for." – Jean Dominique
A – Dynamic Warm-up & Hip Mobility
B – 30/30X4
30 seconds work, 30 seconds rest X 4 rounds
1 – Renegade Push-up, Row & Press
2 – Goblet Squat
3 – Jumping MB Slam
4 – Slide Ham Curls
5 – Body Saw & Pike
Tuesday August 23, 2011
"Dare to be true: nothing can need a lie; A fault which needs it most, grows two thereby." – Herbert, The Church Porch
A – Warm-up
B – 60 – 30 Strength/Cardio Intervals
Superset Station#1:
1 – 1 Leg Elevated Suitcase Squat
2 – Running in Place Jump Rope
Superset Station#2:
1 – 180 Degree Rotating Push-ups
2 – Burpees
Superset Station#3:
1 – Side Plank Rows
2 – Skater Hops
Thursday August 25, 2011
"Truth is such a rare thing, it is delightful to tell it." – Emily Dickinson
A - Dynamic Warm-up & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Goblet Squat (fast drop into squat, 3 seconds up)
2) Tempo SL Anterior Reach w/MB (3 sec up, fast down)
3) Tempo Side Plank Reach & Rotate (fast down, 3 seconds push)
4) Tempo Body Saw (3 sec forward, 1 sec back)
Friday August 26, 2011
“Integrity without knowledge is weak and useless, and knowledge without integrity is dangerous and dreadful.” – Samuel Johnson
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
KB Swing
Corkscrew Pushup
Jumping Split Squats
Kneeling 1 Arm Row w/Band
Plank Row
