Monday October 3, 2011
"When you're going through hell, keep going" – Winston Churchill
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. – Renegade Push-up & Row
2. – ¾ Goblet Squat
3. – Jumping Slam Ball
4. – Slide Ham Curl
5. – Pikes
Tuesday October 4, 2011
"Only those who will risk going too far can find out how far they can go." – T. S. Eliot
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 – SL Hip Hinge w/Rotation
3 – Triceps Push Up
4 – SL Hip Extension
5 – Corkscrew Push Up
6 – Skater Jumps
7 – Hands Over the Line
8 – Burpees
Thursday October 6, 2011
"I can't give you brains, but I can give you a diploma." – The Wizard of Oz
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Split Squat & Band Press
Atomic Plank & Push Up
Squat Hold & Row
KB Swing
Body Saw
Friday October 7, 2011
"Courage is the price that life exacts for granting peace." – Amelia Earhart
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension Hold (L & R)
2 – Rows w/4 second hold – Side Plank Reach & Rotate
3 – Jumping Squats – Kneel & rise and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Squat & Press – Broad Jump Burpee & Bear Crawl
