Monday March 18, 2013
“No man can put a chain about the ankle of his fellow man without at last finding the other end fastened about his own neck.” – Frederick Douglass, speech, Civil Rights Mass Meeting, Washington, D.C., 1883
A – Warm-up and Hip Mobility
B – 40/20 Training X 4 Rounds
Knee Friendly Lunge w/MB
Push Up (4 sec pause at bottom)
Band Squat & 1 Arm Row
½ Kneeling 1 Arm DB Press
KB Swing
C – Finish: 20/10 MB Slam & Crab Crawl
“No man can put a chain about the ankle of his fellow man without at last finding the other end fastened about his own neck.” – Frederick Douglass, speech, Civil Rights Mass Meeting, Washington, D.C., 1883
A – Warm-up and Hip Mobility
B – 40/20 Training X 4 Rounds
Knee Friendly Lunge w/MB
Push Up (4 sec pause at bottom)
Band Squat & 1 Arm Row
½ Kneeling 1 Arm DB Press
KB Swing
C – Finish: 20/10 MB Slam & Crab Crawl
Tuesday March 19, 2013
“Freedom is not worth having if it does not connote freedom to err.” – Mahatma Gandhi
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Forward Lunge & Palloff Press
Ab Slides
SL Hip Hinge & DB Row
Side Plank Hip Raise & Lower
C – Finish: 15/15 Bag Work & Jump Squats
“Freedom is not worth having if it does not connote freedom to err.” – Mahatma Gandhi
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Forward Lunge & Palloff Press
Ab Slides
SL Hip Hinge & DB Row
Side Plank Hip Raise & Lower
C – Finish: 15/15 Bag Work & Jump Squats
Wednesday March 20, 2013
“Order without liberty and liberty without order are equally destructive.” – Theodore Roosevelt
A – Warm Up w/ Ankle & Hip Mobility
B – 30-15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
Skater Hops
Mountain Jumps
Bag Work
Band Squat & Press
Bear Crawl
MB Toss & Chase
C – Finish: 10/3 Core Stability X 5 exercise
“Order without liberty and liberty without order are equally destructive.” – Theodore Roosevelt
A – Warm Up w/ Ankle & Hip Mobility
B – 30-15 Metabolic Circuit
30 secs work, 15 secs rest X6 exercises then 60 secs recovery. Perform 4 rounds.
Skater Hops
Mountain Jumps
Bag Work
Band Squat & Press
Bear Crawl
MB Toss & Chase
C – Finish: 10/3 Core Stability X 5 exercise
Thursday March 21, 2013
“The contest for ages has been to rescue liberty from the grasp of executive power.” – Daniel Webster
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
Push Up to Side Plank
DB Goblet Squat
Gallows Row
Band Resisted SL Hip Extension
Pikes
C – Finish: 15/15 Reverse Spider Crawl & Sprint in Place
“The contest for ages has been to rescue liberty from the grasp of executive power.” – Daniel Webster
A – Dynamic Warm-up & Hip Mobility
B – 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds
Push Up to Side Plank
DB Goblet Squat
Gallows Row
Band Resisted SL Hip Extension
Pikes
C – Finish: 15/15 Reverse Spider Crawl & Sprint in Place
Friday March 22, 2013
"We aim above the mark to hit the mark." – Ralph Waldo Emerson
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Battle Ropes Complex (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Wood Chop – L, Jumping MB Slams, Wood Chop – R)
3 – Kettlebell Complex (1 Arm Walking KB Swing (L & R), Walking 2 Arm KB Swing )
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up Position Complex (Mountain Jumpers, Mountain Climbers, Scap Push Up)
C – Finish: Walk Back Sprints x 10
"We aim above the mark to hit the mark." – Ralph Waldo Emerson
A – Warm Up
B – The Mad Minute
20 seconds of work, 0 seconds rest X 3 rounds followed by 1 minute rest & transition. Perform each station twice.
1 – Battle Ropes Complex (Beat the Drums, In-&-Outs, The Swirlies)
2 – MB Complex (Wood Chop – L, Jumping MB Slams, Wood Chop – R)
3 – Kettlebell Complex (1 Arm Walking KB Swing (L & R), Walking 2 Arm KB Swing )
4 – Band Complex (Band Resisted Lateral Hip Walk, Backwards Walk, Jumping Jacks)
5 – Push Up Position Complex (Mountain Jumpers, Mountain Climbers, Scap Push Up)
C – Finish: Walk Back Sprints x 10
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