Monday December 9, 2013
“It's when you're safe at home that you wish you were having an adventure. When you're having an adventure you wish you were safe at home.” – Thornton Wilder
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!
Reverse Lunge & DB Press
Broad Jump & MB Slam
Gallows Underhand Row
KB Swing
Push Up & Reaching Plank
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop
“It's when you're safe at home that you wish you were having an adventure. When you're having an adventure you wish you were safe at home.” – Thornton Wilder
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!
Reverse Lunge & DB Press
Broad Jump & MB Slam
Gallows Underhand Row
KB Swing
Push Up & Reaching Plank
C – Finish: 15/15 Bear Crawl, Tunnel Hops, Mountain Climb, Skaters Hop
Tuesday December 10, 2013
“Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – SL Hinge w/ MB X 10
4 – Bottom to ½ Up Squats w/ Hands O/H X 10
C – Finish: 8/12 Sprints
“Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.” – Howard Thurman
A – Warm Up
B – Continuous 20 Minute Routine
1 – Strongman Crunch X 10
2 – Spiderman Push Ups X 10 Count
3 – SL Hinge w/ MB X 10
4 – Bottom to ½ Up Squats w/ Hands O/H X 10
C – Finish: 8/12 Sprints
Wednesday December 11, 2013
“In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.” – Theodore Roosevelt
A – Warm Up
B – 40/20 Dynamic Training
1 – Prowler Sprints
2 – Band Resisted Jumping Squats
3 – Wall Ball
4 – Bag Work
5 – Lateral Frog Leaps
C – Finish: 10-3 Core Stability
“In any moment of decision, the best thing you can do is the right thing. The worst thing you can do is nothing.” – Theodore Roosevelt
A – Warm Up
B – 40/20 Dynamic Training
1 – Prowler Sprints
2 – Band Resisted Jumping Squats
3 – Wall Ball
4 – Bag Work
5 – Lateral Frog Leaps
C – Finish: 10-3 Core Stability
Thursday December 12, 2013
“When a new idea comes our way, we must put it on our mental scales and weigh it carefully before deciding its value.” – Jim Rohn
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 Arm DB Squat, Curl & Press
SL Push Up w/4 Second Pause
Gallows Row
Slide Ham Curls
½ Kneeling Band O/H Palloff Press
C – Finish: 15/15 Mountain Jump, Sprint Arms, Bear Crawl, S-2-S Stability Swings
“When a new idea comes our way, we must put it on our mental scales and weigh it carefully before deciding its value.” – Jim Rohn
A – Dynamic Warm-up and Hip Mobility
B – 30/30 Training
1 Arm DB Squat, Curl & Press
SL Push Up w/4 Second Pause
Gallows Row
Slide Ham Curls
½ Kneeling Band O/H Palloff Press
C – Finish: 15/15 Mountain Jump, Sprint Arms, Bear Crawl, S-2-S Stability Swings
Friday December 13, 2013
“Liberty, when it begins to take root, is a plant of rapid growth.” – George Washington
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB or MB O/H Split Squat – L
3 – DB or MB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – SL Bent-Knee Hip Extension – Left Side
6 – SL Bent-Knee Hip Extension – Right Side
C – Finish: 20/10 Lateral Shuffle, Burpee, Tunnel Hops, Grasshopper Mountain Climb
“Liberty, when it begins to take root, is a plant of rapid growth.” – George Washington
A – Warm-up
B – 30 Second Complexes
30 seconds of work X 6 exercises followed by 1 minute recovery
1 – Body Saw
2 – DB or MB O/H Split Squat – L
3 – DB or MB O/H Split Squat – R
4 – Side-to-Side Push Up
5 – SL Bent-Knee Hip Extension – Left Side
6 – SL Bent-Knee Hip Extension – Right Side
C – Finish: 20/10 Lateral Shuffle, Burpee, Tunnel Hops, Grasshopper Mountain Climb
