Monday September 19, 2011
“Advice should always be consumed between two thick slices of doubt.” – Walt Schmidt
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
1 Leg Elevated Split Squat Jumps
Jump Slam Ball
KB or DB 1 Arm Squat & Press
Push-up Plank Alphabet Slides
Band Pull Aparts
Tuesday September 20, 2011
“Too many people overvalue what they are not, and undervalue what they are.” – Malcolm Forbes
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 SL Box Jumps
B2) P/U Challenge#2: Leg Kick Push-up
C1) 10-20-30 Ladders#3 with Wind Mills
C2) P/U Challenge#3: Alt. Grip SL Push-up
Thursday September 22, 2011
“Once the game is over, the king and the pawn go back into the same box.” – Italian Proverb
A - Dynamic Warmup & Hip Mobility
B - This is going to feel a little odd...
40 seconds work, 20 seconds rest X 5 rounds = 20 minutes!
1) Tempo Split Squat (fast drop into squat, 3 seconds up)
2) Tempo Band Resisted Hip Ext (3 sec up, fast down)
3) Tempo Push-up (fast down, 3 seconds push)
4) Tempo Ab Slide (1 sec forward, 3 sec back)
Friday September 23, 2011
“You know you are getting old when everything either dries up completely or leaks continually.” – Me
A – Warm Up
B – 3 Minute Sequence Complexes
Alternate between 3 minutes of work and 1 minute of rest for 5 total rounds.
Exercises:
1 – 10 KB Swings, 5 Goblet Position Reverse Lunge & Step Ups per leg & 5 Spiderman Push Ups per side
or
2 – 10 Dumbbell Reverse Lunge & Curl then 10 Renegade Rows & 10 Atomic Planks w/Push-up
